CrossFit Salinas – CrossFit

Clean Warm Up (No Measure)

5-10 Dip, Drive, High Pull

5-10 Clean-Dead Lift

5-10 Front Squat

3-5 Pos I Clean

3-5 Pos II Clean

3-5 Pos III Clean

3 Rounds

Clean (5×1)

Week 3, Add 5 lbs

Metcon (3 Rounds for reps)

90 sec- Wall Ball

30 sec Rest

90 sec- Hand Release Push Up

30 sec Rest

90 sec- AD (calories)

1 Min Rest

3 Rounds

Cool Down (Static Stretch) (No Measure)

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Bench Press (3×5)

Metcon (6 Rounds for reps)

A) 6 x Toes to Bar, Max Reps

B) Shuttle Sprint

-Sprint 10 yrds

-Backpedal 10 yrds

-Side shuffle Left 10 yrds

-Side shuffle RIght 10 yrds

-Sprint 20 Yrds

Complete 6 Rds

*Score number of T2B each round

Cool Down- AirDyne Flush (No Measure)

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Muscle Up Progression

1-Arms extended, knuckles out

2-Ring Row to chest, Knuckles in

3-Transitions

4-Dip

Metcon (AMRAP – Rounds and Reps)

I (Scaled)

5 Power Clean (95/65)

9 Ring Rows

200m Run

AMRAP 15

II (Rx)

5 Power Clean (135/95)

3 Muscle Ups Transitions

200m Run

AMRAP 15

III (Rx+)

5 Power Clean (155/115)

3 Muscle Ups

200m Run

AMRAP 15

Cool Down (No Measure)

RomWod Session

CrossFit Salinas – CrossFit

Power Snatch Prep (No Measure)

5-10 Dip/ Drive/ High Pull

5-10 Snatch Grip Push Press

5-10 Snatch Grip Dead Lift

3-5 PS I

3-5 PS II

3-5 PS III

3 Rds

Power Snatch (5×2 (+5))

Metcon (Time)

Teams of 2-

45-35-25-15 Cal Row

-For Time

*Alternate through with a Partner. Team member not rowing will plank. If the knees touch, add 5 cals to the set, each incident.

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Back Squat (3×5)

Metcon (Time)

Scaled:

21-15-9

Shoulder to Overhead

Bar Hopping Burpees

Singles (84/60/36)

Rx:

21-15-9

Shoulder to Overhead (115/75)

Bar Hopping burpees

Double Unders (42/30/18)

Cool Down- AirDyne Flush (No Measure)

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Back Squat (3×5)

Week 3 of 6, add 5 lbs

Metcon (Time)

Scaled:

21-15-9

Shoulder to Overhead (95/65)

Bar Hopping Burpee

Singles (84/60/36)

RX:

21-15-9

Shoulder to Overhead (115/75)

Bar Hopping Burpee

Double Under (double reps-42/30/18)

Cool Down- AirDyne Flush (No Measure)

3-5 Min

CrossFit Salinas – CrossFit

Snatch (65×2, 70×2, 75x1x2, 80x1x3)

Clean and Jerk (65×2, 70×2, 75x1x2, 80x1x3)

Back Squat (Heavy 6 (+5))

Strict Press (5×3)

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Power Clean Warm Up (No Measure)

Dip, hinge, drop

Dip, clean

Dip, hinge, clean

Dip, hinge, drop, clean

3 Rounds, progressively heavier

Power Clean (5×3)

Week 2 of 6, add 5 lbs

Cool Down (No Measure)

RomWod Session

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Front Squat (3×5)

Metcon (3 Rounds for calories)

3 x 6 Round, Tabata (20 on/ 10 off) Row

3 Mins Partner A

-1 min Rest-

3 min partner B

-1 min Rest-

The partner that isn’t working gets a full 3 min rest, so go all out!

3 rds ( 6 Full Rounds combined)

* Score is cals after final interval

CrossFit Salinas – CrossFit

General Warm Up (No Measure)

10 Good Morning

10 Back Squat

10 HRPU

10 Scorpion Kick

10 Pull Up Kipping Swings

3 Rds

Deadlift (Heavy 5)

week 2 of 6, add 5-10 lbs to last weeks total

Metcon (AMRAP – Rounds and Reps)

I (Scaled)

20 Kettlebell SDLHP (44/25)

15 Knee Tuck

10 Pike Push Up

AMRAP 12

II (Rx)

20 Kettlebell SDLHP (53/35)

15 Toes to Bar

10 Kipping HSPU

AMRAP 12

III (Rx +)

20 Kettlebell SDLHP (70/53)

15 Toes to Bar

10 Strict HSPU

AMRAP 12