CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 2 (No Measure)
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Bench Press (3×5 AHAP)
There are 3 components to this section:
A. 3×5 Bench Press
Long video but very good: https://youtu.be/esQi683XR44
B. 3×5 Double Dumbbell bent over row
https://youtu.be/LktGPg-AkvY
C: 3×5 Double Dumbbell standing press
https://youtu.be/M2rwvNhTOu0
Superset the 3 movements as such: A,B,C,A,B,C,A,B,C.
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
Run 100m
30 Double Unders
10 Toes to bar
10 Dumbbell Hang Power Snatch (50/35)
Modifications:
10 Toes to Bar > 15 Sit Ups
30 Double Unders > 60 Single Unders
Snatch > adj weight to 10 unbroken
Snatch Technique: https://youtu.be/JXNPBnzBCt0
TTB: https://youtu.be/_03pCKOv4l4
DU: https://youtu.be/-tF3hUsPZAI
