Author Archives: SLC Crossfit

03/24/2017


Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

10 cal row

10 rear elevated split squats each leg

10 jumping squats

10 side laying clam shell each leg

10 walking lunges

10 good mornings

Weightlifting

Rest as needed, skip weightlifting if you’re submitting an open score for 17.5

3 push press + 3 push jerk + 3 split jerk (6X1 of the complex, work to a heavy set )

Metcon

Cooldown

5-7 mins assault bike

+

foam rolling

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

03/23/2017

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: Power clean + hang squat clean + jerk (5X1.1 rest :20 between cluster )

increase weight with sets

B: Snatch grip RDL (As heavy as possible 4X8)

Rest as needed

Metcon

Metcon (Weight)

EMOM X22

min 1: 3 touch and go power cleans (choose weight)

min 2: 10/8 cal bike

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

03/22/2017

Salt Lake City CrossFit – WOD

Warm-up

500m row

group warm-up starts 5 mins after the hour!

The SNAIL!

2 people at at time pushing for :30.

At the end of their :30 a new pair QUICKLY transitions in and starts their :30 push.

In the meantime, if you aren’t pushing the snail, complete 10 jumping jacks + 10 sprawls until it’s your turn.

Each pair must push 4X

Gymnastics

3 rounds:

30 hollow rocks

1:00 superman hold

20 hollow tucks with sliders

rest as needed

+

15 mins ring muscle up work!

high and low ring transitions

power monkey harness

spot

arch/hollow swings

Metcon

Metcon (Time)

1000m row

50 KBS 53/35

50 abmat sit-ups

Cooldown

200m trueform run

:90 samson stretch each leg

:90 cobra strech

:90 downdog

03/21/2017


Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m light farmers carry

20 power skips across floor

10 broad jumps across floor

20 alternating ski jumps/lateral hops

10 frog hops across floor

10 single leg hops right/left

+

with a partner: 400m total (200m each) resistance band run with band around waist (switch at end of 400m)

Weightlifting

A1: Bench Press (4X8 increase weight )

Rest 1:00

A2: Jump to rope pull-ups (4X8/arm rest :30 between arms )

Rest 2:00 between A1 and A2

Metcon

Metcon (Time)

4 rounds:

200m run

12 shoulder to overhead with dumbbells

200m run

12 alternating pistols

Cooldown

3 mins Assault bike

90 sec couch stretch each leg

90 sec wall straddle stretch

90 sec standing quad stretch

03/20/2017


Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

20 cal ski

20 alt single leg kettlebell deadlifts

10 light dumbbell step ups 20″

10 push-ups

10 KBS

Weightlifting

Back Squat (6X1 (work to 1RM) then 10 reps at 85% )

Metcon

Metcon (Time)

100 double unders

21-15-9

thrusters 95/65

bar facing burpees

100 double unders

Cooldown

200m trueform run

:90 samson stretch each leg

:90 cobra strech

:90 downdog

03/18/2017


Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

20 calories air dyne

2 rounds:

10 scap pullups

10 meters inchworm pushups

10 jumping lunges

10 lateral hops

30 second plank

then:

1 minute couch stretch (each leg)

1 minute banded hamstring stretch (each leg)

Metcon

Metcon (Time)

10 burpee pullups

20 weighted situps

100 meter walking lunge

10 burpee pullups

20 weighted situps

200 meter run

10 burpee pullups

20 weighted situps

400 meter run

10 burpee pullups

20 weighted situps

200 meter run

10 burpee pullups

20 weighted situps

100 meter walking lunge

10 burpee pullups

20 weighted situps

03/17/2017


Salt Lake City CrossFit – WOD

Warm-up

100 double unders

+

3 rounds:

:20 handstand hold

10 barbell good mornings

10 goblet squats

:30 row

Weightlifting

A1: Chainsaw row (4X12 each arm )

Rest 1:00

A2: Dumbbell push press (20-20-10-10)

increase weight with sets, rest 2:00 between A1 and A2

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Cooldown

Easy 400m walk

+

3-5 mins coach led stretch

03/16/2017


Salt Lake City CrossFit – WOD

Warm-up

200m run

10 cal ski

20 cal row

+

group warm-up starts 5 minutes after the hour!

Weightlifting

A: 3 pos snatch (hang, above knee,floor) (10 minutes to work to a heavy complex )

Rest as needed

B: Overhead walking lunges with dumbbells (20-20-20)

Rest as needed

Metcon

Metcon (Calories)

Baseline test:

row 2 minutes at 85-90% effort

Metcon (Calories)

rest 2:00 after baseline

+

5X2:00 row WITHOUT LOOKING AT MONITOR! (Flip the screens up)

Your goal is to match the base line test in calories

rest 90 seconds between sets

For each calorie accumulated in all 5 rounds, under OR over your baseline test, complete 2 burpees during your 90 second rest
Your score is the total calories under/over that you accumulate throughout all 5 rounds

Cooldown

5 mins foam rolling + specific mobility with lacrosse ball

03/15/2017

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

Gymnastics

15 mins:

3-4 Rounds of

:15 L-Sit Hold

:30 Supine GHD hold (face up, torso parallel to the ground)

:60 Prone GHD hold (face down, torso parallel to the ground)

+

Weakness Wednesday!

10 mins skill work (there’s still 2 Open workouts left! What skill might show up that you want to improve on?)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m farmers carry

20 cal assault bike

10ft handstand walk ( or 2 wall walks)

20 box jumps 24/20

Cooldown

3-5 mins assault bike

90 sec standing hamstring stretch

90/leg standing quad stretch

90 seated butterfly stretch

03/14/2017


Salt Lake City CrossFit – WOD

Warm-up

200m run + mobility

Group warm-up starts 5 mins after the hour!

“Burpee ball pass”

Form a circle with 2′ between each person. Using a 14# ball, pass the ball then complete one burpee AS SOON as you’ve tossed it to the person next to you. Keep the ball moving fast, if you drop it complete 2 burpees. 6 times around clockwise, 6 times around counter clockwise.

Weightlifting

A: Shoulder Press (Establish a 3RM in 5 sets)

B: Shoulder press at 75% of A (30 reps at 75% of A)

Each time you break :30 ring plank hold

Metcon

Metcon (No Measure)

Every 2:00 mins for 8 rounds:

100m run

3 deadlift 185/125

5 HSPU

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling