Workout of the Day

Crossfit programming is an art form and a science. With years of experience, your workouts will be the finest of both.

Workout of the Day

Thur 10-18-18

General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
Bench Press (EMOM 16:00)
EMOM 16:00
Even min. – plank 45 sec with 25/15# plate
Odd min. – 4 bench press
Metcon
AMRAP 16:00
Row 16/14 calories
Run 200m

score is total calories
Basic: 12/10 cal
Int: 14/ 12 cal
Adv: as written

Workout of the Day

Wed 10-17-18

General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
Handstand Push-ups (10-15:00 min skill work)
Metcon
Teams of 2, AMRAP 24:00
12 Handstand Push Ups
16 Burpee Box Jumps (24/20")
20 Toes to bar
24 Partner Med Ball Toss (20/14# – 16′ )

scale as needed

Workout of the Day

Tue 10-16-18

General Warm Up 2
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
Back Squat (10,9,8..2,1 reps. Same weight. )
20:00 working time.
Metcon
EMOM 14:00 for reps
Even Min: Max double unders
Odd Min: Max calories – Rower

Rx Score = total calories + 1/2 total double unders

Scaled score: total calories + 1/3 single unders

CrossfitSalem

3589 Fairview Industrial Dr S Salem, OR 97302

info@crossfitsalem.comĀ  503-931-7727

CROSSFITWESTSALEM

576 Patterson St NW Salem, OR 97305

info@crossfitwestsalem.com 971-533-5777