Author Archives: SLC Crossfit

12/16/2017

Salt Lake City CrossFit – WOD

Warm-up

(No Measure)

400m run or 500m row

3 rounds

5 cartwheels (each arm)

10 backwards rolls

10 squat jump tucks

30 second handstand

Metcon

Metcon (Time)

12 Days of Christmas

1 Wall Walk

2 Pull-ups

3 Sit-ups

4 Broad Jumps

5 Burpees

6 Knees to Elbows

7 Squats

8 Wall Balls

9 Push-ups

10 Jumping Lunges

11 Box Jumps

12 Calorie Row
Compare your time to last year’s 12 days of Christmas completed on 12/10/2016

12/15/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

25 single unders

25 double unders

20 hollow rocks

:30 side star plank each side

10 yoga push-ups

Weightlifting

A1: Weighted dips (As heavy as possible 4X8 )

Rest 1:00 between A1 and A2

A2: Weighted Pull-ups (As heavy as possible 4X8 )

Rest 2:00 between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

with a partner (relay style)

3 man makers- choose weight

3 DB thrusters

30 double unders

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

12/14/2017

Salt Lake City CrossFit – WOD

Warm-up

Your choice: 500m row/400m run/50 DU/30 cal AD

then: Group barbell warm-up

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

Weightlifting

A: Rear elevated split squats (With barbell in back rack 4X10/leg)

Rest 1-2 mins between sets

B: Power snatch + hang squat snatch + 2 overhead squats (Choose a challenging weight )

EMOM X10

Metcon

Metcon (Weight)

Every 2:00 X7

10 deadlifts

15 box jumps 30/24

Cooldown

200m trueform run

:90 samson stretch each leg

:90 cobra strech

:90 downdog

12/13/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

10 calorie ski

10 single arm landmine press

10 hollow arch swings

2 wall walks

Gymnastics

A1) hands and feet hollow hold :30

A2) 1 wall walk + 10 shrugs + 10 shoulder taps (come off of wall and move to box for taps if you can’t maintain positioning)

A3) 7 seated box jumps- as high as possible

A4) :20 L hang

rest as needed

X4

Metcon

Metcon (Time)

50 double unders

30 alt DB snatch

20 toes to bar

rest 2:00

X3

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

12/12/2017

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

Start at the garage end at the last platform, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

A1: Crossbody kettlebell overhead carry (50’/arm )

1 arm OH with KB, 1 arm carrying KB
:30 between A1 and A2

A2: Medicine ball “stir the pot” (Accumulate :25-:30 )

Rest 1:00 between A1 and A2

B: 2 push press + 1 push jerk + 1 split jerk (Choose a challenging weight )

EMOM X8

Metcon

Metcon (Time)

3 rounds:

20/15 calorie row

15 plate burpees

15 pull-ups

Cooldown

3 mins ski or row

3-5 mins group stretch

12/11/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

15 cal AD

10 toe touches

w/BB or PVC

10 good mornings

10 alt single leg good mornings

10 jumping squats

10 RDL

1:00 sampson stretch each leg

:30 side star plank each side

Weightlifting

A: Front Rack Lunge (4X10 steps, increase weight with steps )

Rest 90 seconds between

B: power clean + hang squat clean + 2 front squats (Choose a challenging weight )

EMOM X10

Metcon

Metcon (Time)

50 wall balls 20/14

immediately into:

15-9-5

calorie machine

power clean 95/65

Cooldown

200m jog

3 mins bike

couch stretch

butterfly stretch

12/09/2017

Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 meter ski

500 meter row

3 rounds:

5 inchworm pushups

10 meter walking lunge

10 squat jumps

10 scap pull-ups

10 banded pass-throughs

30 second plank

Metcon

Metcon (Time)

15 wall balls

20 burpee box jumps

15 wall balls

20 burpee broad jumps

15 wall balls

20 burpee pullups

15 wall balls

20 single leg burpees

15 wall balls

12/08/2017

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Bird dog row (3X10-12/arm)

Rest 1:00 between A1 and A2

A2 : Jump to rope pull-ups (3X6-8 reps /arm)

*if this is easy for you start in an L sit and pull-up from there

Rest 2:00 between sets

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
30:00 cap

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

12/07/2017

Salt Lake City CrossFit – WOD

Warm-up

Your choice: 500m row/400m run/50 DU/30 cal AD

then: Group barbell warm-up

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

Weightlifting

A: Back Squat (in 10 mins 3X5, increase weight with sets )

Rest 1:00-2:00 between sets

B: Power snatch + full snatch (EMOM X10 at 60-70% of heaviest single last week )

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 1:15 until failure

25 double unders

2 power snatch

*add 2 power snatch each round

Choose an efficient cycling weight

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

12/06/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

1:00 true form run

10 PVC pass thrus

10 push-ups

1 wall walk + 10 shoulder shrugs

Gymnastics

15 mins to complete 3-4 rounds:

12 landmine sit-ups each side

8-10 tempo Toes to bar @3131

20 superman rocks

20 side star plank rotations right

20 side star plank rotations left

+ hollow rock tabata as a class!

Metcon

Metcon (Time)

5 rounds:

200m run

15 burpee box overs

1:00 rest

Cooldown

200m jog

200m walk

:45 cobra

90 seconds samson stretch leg