2.5.16

Posted: February 5, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (Time)

20 Back Squat (135/95)

400m Run

3 Rounds

*From the floor

RX +: 185/120

Cool Down (Static Stretch) (No Measure)

2.4.16

Posted: February 4, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Cool Down (Static Stretch) (No Measure)

2.3.16

Posted: February 3, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills
HPS progression

-SGPP

-Dip, Stand

-Dip, Hinge, Stand

-Dip, Snatch

-Dip, Hinge, Snatch

Metcon (AMRAP – Reps)

Rotating every 2 mins, for 24 mins in Teams of 3:

-7 HPS (115/75)/ 7 BHB

-Cal Row

-Rest

*Score is total calories per team

*rx+: 155/ 105

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

2.2.16

Posted: February 2, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills
Deadlift Prep

Metcon (Weight)

EMOM 15

3 Deadlifts for 5 sets

2 Deadlifts for 5 sets

1 Deadlift for 5 sets
Starting @ 70% of 1RM, add 5 -10 Lbs each set

Cool Down (Static Stretch) (No Measure)

1.29.16

Posted: January 29, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (Time)

30 Cal Row

20 Ameican KB Swing

10 Strict Chin Up

3 rounds

Cool Down (Static Stretch) (No Measure)

1.28.16

Posted: January 28, 2016 in Uncategorized


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

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

1.27.16

Posted: January 27, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (Time)

Run 400m

3 Min HS Hold

30 BJ (24/20)

Run 800m

90 Sec HS Hold

20 BJ (30/24)

Run 1 Mile

20 BJ (30/24)

90 Sec HS Hold

Run 800m

30 BJ (24/20)

3 Min HS Hold

Run 400m
Handstand hold are performed against the wall.

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

1.26.16

Posted: January 26, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills
BB Prep

-FS

-PP

-Thruster

-Jerk

FS+PP+Thruster+Split Jerk (Heavy Single)

Cool Down (Static Stretch) (No Measure)

1.25.16

Posted: January 25, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills
DB Snatch Prep

Metcon (3 Rounds for reps)

30 Double Unders

10 HRPU

AMRAP 5

*2 Min Rest

10 HRPU

20 DB Snatch (50/30)

AMRAP 5

*2 Min Rest

20 DB Snatch (50/30)

30 Double Unders

AMRAP 5

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

The Seven

Posted: January 24, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Metcon (Time)

Seven Rounds for Time

7 HSPU

7 Thrusters 135/95

7 Knees to Elbow

7 DL 245/175

7 Burpees

7 Kettle Bell Swings 70/53

7 Pull Ups

All weight should be scaled if necessary