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SATURDAY, SEPTEMBER 20, 2014

Archive for 2014

Workout of the Day: Friday 9-5-14

Warm up
Instructors Choice

Gymnastics Drills
Ring Dips Drills: 10:00
* Double Kettlebell Floor Press – 20 reps
* Ring Dips – 20 reps

Oly Lifts
Snatch Drills – EMOM 12:00
* 2x High Hang Power Snatch

Conditioning
3-5x Prowler Push or Sled Drags (180/90 lbs. added)




Workout of the Day: Thursday 9-4-2014

Warm up
Instructors Choice

Basics Class
Skill: Back Squats

WOD: AMRAP 12:00
* 6 Push Ups
* 8 Lunges
* 10 Sit Ups

Gymnastics Drills
Pistols – 12:00

A. 4:00 banded ankle mobility
B. 20x narrow stance air squats
C. 30 Pistols

Conditioning
5 rounds for time:
* Row 300m
* 20 Thrusters (1KB 35/26)
* 50 Double Unders
* Rest 2:00 Max = 30:00




Workout of the Day: Wednesday 9-3-2014

Warm up
Instructors Choice

Gymnastics Drills
Pull Ups – 5:00

A. 20x Pull ups, one at a time with a three second descent.

Oly Lifts
Jerk Drills – 18:00

A. 3×3 Barbell Strict Press (40-60%)
B. 10×1 Push Jerk (50%+)

Conditioning
EMOM 12:00 (alt.)
* Run 100m
* 10 Toes to bar
* 10 Wall Ball (20/15#)

Scaling:
A: 6,6
B: 8,8
C: Rx
E: 30/20# WB

Note: Max 40 sec. of work each minute




Workout of the Day: Tuesday 9-2-2014

Warm up
Instructors Choice

Basics Class
Skill: Power Cleans

WOD: AMRAP 12:00
* 8 Ring Rows
* 8 Squats
* Run 100m

Gymnastics Drills
HSPU Drills – 10:00

A. 3x 20 sec. Tripods
B. 30x 2-Kettlebell Press

Oly Lifts
Cleans – EMOM 12:00
* 1x Power Clean
* 1x Hang Power Clean

Recommended weight progression:
* Minutes 0-4 (60% 1RM Clean)
* Minutes 5-8 (65% 1RM Clean)
* Minutes 9-12 (70% 1RM Clean)

Conditioning
Complete for reps:
* 3:00 Max calorie row
* 2:00 Max HR push ups
* 2:00 Max box jumps (24/20”)
* 2:00 Max lunges
** 1 minute rest between each!




Workout of the Day: Monday 9-1-2014

Warm up
Instructors Choice

Gymnastics Drills
Labor Day Schedule South:
5a
6a
Noon
3:30
4:30
5:30 … only!
West = noon, 3:30 only!

Oly Lifts
FUN Stuff:
4:00 – Partner Med Ball toss for max reps, 3 mats apart (short ways, 12’) – 20/14#

4:00 – Partner Burpees, alternating each do one, then each do two, three…

Conditioning
WOD – Teams of two

Complete the following for time in any manner as long as one person is working at a time:

1. 1600m of running (1 mile, split as desired)
2. 100 reps – KB ground to OH (53/35)
3. 5:00 of plank
4. 200 Squats




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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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