July Programming, download and print the file and then you can use this to record your training for the month. Completed forms of people that used all the days they pay for will be placed in a drawing at the end of the month for some sweet prizes!
June programming spreadsheet
Warm up before the WOD with rowing and mobility every day!
Group Warm Up: Instructors choice
WOD 1: Make up a strength move from the week you may have missed and/or…
WOD 2: “LOREDO” 6 rounds of:
Scaling: A: 3 rounds, B: 4-5 rounds, C: Rx
1. Make up a lift/skill from the week 20:00. Then:
2. Open WOD 11.4… AMRAP 10:00
Note: Scale MU to 2x banded MU and OHS as needed.
9:00/10:00 Free WOD: AMRAP 25:00
Note: Everyone stops and runs 400m @ 12:00
Group Warm Up: 3 x 200m runs
WOD 1: Press 5-4-3-2-1 (Find 1RM)
WOD 2: AMRAP: 12:00
Group Warm Up: 4:00 partner med ball toss
WOD 1: Weighted Pull Ups – 30 reps for max total load in 15:00.
Notes: if you cannot add weight then reduce your assistance back to the minimum to get only 2 reps, or complete unassisted without weight.
WOD 2: Complete 3 rounds for total reps:
Notes: deadlifts need to be just as good technically as your heavy version!
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Nov 8th - Gobbler Gauntlet @ Eugene Crossfit
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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