CrossFit Salem South, CrossFit West Salem – Home WOD
Warm-up (No Measure)
Then 2x 10 reps each
Inch worm https://youtu.be/6Xh7Oxx9eWQ
lying crossovers https://youtu.be/5IEQZgeEsRw
Sky Reach https: //youtu.be/C71x7OtMW94
No push up Burpee https://youtu.be/H8wBxRIV1VA
squats
5 Min EMOM
min 1; 5 Front squats
min 2; 4 front squats
min 3; 3 front squats
min 4; 3 front squats
min 5; 3 front squats
If possible, add weight each min to get up to the weight you will be using for the pause squats.
1: Metcon (Weight)
Strength:
A. Barbell – Pause squats (FrontBack) 9×3 AHAP – 3 sec bottom pause
B. DB/KB – 9×5 (3 sec pause in active bottom position)
C. Body weight – 9×7 (3 sec pause in active bottom position)
Demo video https://youtu.be/O5wBbgEkPm8
2: Metcon (Time)
Conditioning: 10 rounds for time (10 RFT)
A. Barbell – 5 Front/Back rack lunges, 5 Cleans, Run 100m
B. KB/DB – 8 Lunges, 8 Cleans (4 each arm), Run 100m
C. BW – 10 Lunges, 8 Push Ups, Run 100m (or subs)
Options instead of the run: 1:00 of jumping racks, jump rope, high knees. 30 seconds of mountain climbers, touch-n-goes. Demo video https://youtu.be/O5wBbgEkPm8