4.8.16

Posted: April 8, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Coaches choice of drills

Snatch Progression (No Measure)

Snatch Grip Push Press

OHS

DIp, Stand

Dip, Drive

DIp, Snatch

Weightlifting

Santch- Position 1 (Build to a set of 2)

This will be preformed from the power postion, in the crease of the hip with a slight bend in the knee.

Metcon

Metcon (Time)

15 Hang Power Snatch (115/75)

15 Bar Hopping Burpee

3 Rounds For Time

Cool Down

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

4.7.16

Posted: April 7, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx:

250m Row

30 Double Unders

20 DB Push Jerk (45’s/30’s)

10 Ring Dips

Waterfall with a team of 3, AMRAP 30
A teammate cannot advance until the partner in front of the does!

Cool Down

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

4.6.16

Posted: April 6, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Coaches choice of drills

Weightlifting

Push Press (Build to a decent set of 5)

Metcon

Metcon (5 Rounds for time)

Rx

6 Deadlifts (185/125)

1 Shuttle Sprint (10/10/20/20/20/30-through)

5 Rounds, Rest as needed

Rx+

6 Deadlifts (275/185)

1 Shuttle Sprint (10/10/20/20/30-through)

5 Rounds, Rest as needed

Cool Down

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

4.5.16

Posted: April 5, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon

Metcon (Time)

1 MIle Run

80 Abmat Sit Up

60 HR Push Up

40 Box Jump Over (24″/20″)

60 HR Push Up

80 Abmat Sit Up

1 Mile Run

-For Time

Cool Down

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

4.4.16

Posted: April 4, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Coaches choice of drills

Weightlifting

Front Squat (Build to a decent set of 3)

Still focusing on technique reinforcement!

Metcon

Metcon (AMRAP – Rounds and Reps)

RX:

10 Overhead Squat (95/65)

7 Pull Ups

AMRAP 10

Rx+

10 Overhead Squat (115/75)

7 Chest to Bar Pull Up

AMRAP 10

Cool Down

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

4.2.16

Posted: April 2, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Metcon (AMRAP – Reps)

1 Min- AD Sprint

1 Min- MB Slam

1 Min- GHD Sit Up

1 Min- Hang PC + Jerk (135/95)

1 Min- Rest

5 Rounds-For Reps

4.1.16

Posted: April 1, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Coaches choice of drills

Weightlifting

Deadlift (1×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx:

Alternate in teams of 3:

5 Burpee Box Jump Over (24″/20″)

3 Snatches (115/75)

1 Rope Climb

AMRAP 12

Rx+:

Alternate in teams of 3:

5 Burpee Box Jump Over (30″/24″)

3 Snatches (155/105)

1 Rope Climb

AMRAP 12
*Next person starts when the individual ahead of them begins the rope climb

Cool Down

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

3.31.16

Posted: March 31, 2016 in Uncategorized

CrossFit Salinas – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon

Metcon (AMRAP – Reps)

RX

5 Dips

15 Pike Push Up

25 Sit Up

35 weighted Lunge Step (25/15)

45 Cal Row

AMRAP 4

RX+

5 MU

15 HSPU

25 Sit Up

35 weighted Lunge Step

45 Cal Row

AMRAP 4

Metcon (AMRAP – Reps)

Rx

10 Dips

20 Pike PU

30 Sit Up

40 Weighted Lunge Step

50 Cal Row

AMRAP 7

Rx+

10 MU

20 HSPU

30 GHD Sit Up

40 weighted Lunge Step

50 Cal Row

AMRAP 7.

Metcon (Time)

Rx

15 Dips

25 Pike PU

35 Sit Up

45 Weighted Lunge Step

55 Cal Row

Rx+

15 MU

25 HSPU

35 GHD Sit Up

45 weighted Lunge Step

55 Cal Row

FINISH (For Time)

Cool Down

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

3.30.16

Posted: March 30, 2016 in Uncategorized


CrossFit Salinas – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Coaches choice of drills

Weightlifting

Strict Press (Heavy 5)

Metcon

Metcon (Time)

30-20-10

AMerican KB Swing (70/53)

Pull Up

-For Time

Cool Down

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller

3.29.16

Posted: March 29, 2016 in Uncategorized

CrossFit Salinas – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (3 Rounds for reps)

AMRAP 10

800m Run, Then:

30 DU

10 WB (20/14)

-Rest 2 mins-

AMRAP 10

800m Run, Then:

60 DU

20 WB

-Rest 2 mins-

AMRAP 10

800m Run, Then:

90 DU

30 WB

*All 3 rounds scored separately, by rounds and reps

Cool Down

Individual Cool Down (No Measure)

Static Stretch/ Mobility/ Foam Roller