CROSSFIT WOD

March 16, 2020 Written by

CrossFit Salus – CrossFit

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Reminders!

Here is where we are at the moment and just wanted you to know what we are offering to both to help you and our box survive this pandemic situation.

1. Remain open until the township mandates closing, we’ll have smaller classes and remind everyone of the basics, sanitize, keep 3ft away and stay home if any symptoms of Flu or cold.

2. Offer an “in home” workout option that is similar to the workout stimulus and programming we are working on at the box. Just let me know if you prefer this option.

Coach lead warm up: (No Measure)

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Strict Deficit Handstand Push Up (6/4″ 5 reps EMOM for 4 min)

————- or —————

Strict Handstand Push Ups (6 reps EMOM for 4 min)

—————- or —————-

5″ Strict handstand push up (6 reps EMOM for 4 min)

Head to a pad at 5″ off the ground
Scale with knees, feet or one foot on box.

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Overkill (Performance) (Time)

For time:

21-15-9:

Double Dumbbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar
—————– or ——————-

Overkill (Fitness) (Time)

21-15-9:

Double Dumbell Power Cleans (30’s/20’s)

Box Jump Overs (20″ SO allowed)

Double Dumbbell Front Squats (30’s/20’s)

Knees above 90

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