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MONDAY, SEPTEMBER 01, 2014

Archive for 2014

Workout of the Day: Thursday 8-21-2014

Warm up
Instructors Choice

Basics Class
Skill: Front Squats
WOD: AMRAP 12:00
* 20 Single Unders
* 8 Ball Slams
* 6 Burpees

Gymnastics Drills
Pistols – 12:00
A. 4:00 banded ankle mobility
B. 20x narrow stance air squats
C. 40 Pistols

Conditioning
Endurance WOD:
A. EMOM 24:00 (alternating…)
* Row for 30 sec.
* Double Unders for 30 sec. (no singles)
* Burpees for 30 sec. (jump on plate, no clap) Record meters and reps




Workout of the Day: Wednesday 8-20-2014

Warm up
Instructors Choice

Gymnastics Drills
Pull Ups – 7:00 A. EMOM 7:00 (pick one each min.)
* 6 Strict or…
* 9 Kipping or…
* 12 Butterfly pull ups

Choose your own adventure, mix and match as needed/desired.

Oly Lifts
Jerk – 18:00
5×3 Push Jerk (40->>-65% 1RM Jerk)
5×3 Split Jerk (40->>-65% 1RM Jerk)

Conditioning
AMRAP 10:00
* 5 Handstand Push Ups
* 6 Russian KB Swings (70/44)
* 7 Box Jumps (30/24”)

Note: Competitors use 80-100# KB for guys and 53-70# for ladies.


Workout of the Day: Tuesday 8-19-2014

Warm up
Instructors Choice

Basics Class
Skill: Pull Ups
WOD: AMRAP 12:00
* 8 Ring Rows
* 8 Push Ups
* 8 Lunges
* 8 Sit Ups

Gymnastics Drills
HSPU Drills – 8:00
A. 3x 20 sec. Tripods
B. 30-50x Box – Pike HSPU (Vid) max 5:00

Notes: In the video they use a ball, we will use a box.

Oly Lifts
Squat Cleans – EMOM 20:00
* 1x Squat Clean Recommended weight progression:
* Reps 1-5 (70% 1RM)
* Reps 6-10 (80% 1RM)
* Reps 11-15 (90-95% 1RM)
* Reps 16-20 (drop back to 70%)

Conditioning
METCON: 8:00
* Tabata Rowing – 10 rounds for total meters
* Tabata Toes to Bar – 6 rounds for reps




Workout of the Day: Monday 8-18-2014

Warm up
Instructors Choice

Gymnastics Drills
Toes to Bar Drills – 8:00
A. 5×5 V-ups (add KB if possible)
B. 5×5 Kips Swings (emphasis on the big lat pulls)

Oly Lifts
Snatch Drills – 20:00
A. Sotts Press 5×3 (from quarter or half squat position if mobility limits full squat pressing). AHAP
B. Halting Snatch Deadlifts 6×2 (exceed max snatch for all reps) Vid. 3:30-on

Conditioning
METCONS – AMRAP 15:00
* First 5:00
o 4 Power Snatch (115/75)
o 4 Pistols
* Rest 3:00
* Second 7:00
o Run 100m
o 30 Double Unders

Scaling: Snatch weight as needed, unbroken first sets!




Workout of the Day: Sunday 8-17-2014

4:00pm WOD
A: Complete for time: * 2,000m of running or rowing, any combination.

B. Complete 6 rounds for time:
* 1 Rope Climb
* 10 Overhead Lunges (1 KB, 70/44)
* 30 Double Unders




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WOD Guidelines (workout of the day)

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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