Author Archives: SLC Crossfit

09/26/2016


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

Back Squat (Heavier than last week, record heaviest set )

Back Squat Running Clock:

On the 0:00 – 5 Back Squats

On the 2:00 – 4 Back Squats

On the 4:00 – 3 Back Squats

On the 6:00 – 2 Back Squats

On the 8:00 – 1 Back Squat

Build throughout.

Metcon

Metcon (Time)

0:00-4:00

400m run (NOTE TIME)

at 4:00

3 rounds

10 UB wallballs 20/14

7 power snatch 95/65

5 bar over burpees

immediately into:

400m run

*finish with 2 burpees for each second your second 400m run differs from the first
Be sure to time both 400m runs

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

09/24/2016


Salt Lake City CrossFit – WOD

Warm-up (No Measure)

250 meter ski erg

200 singles

3 rounds:

30 meters high knees

10 banded straight arm pull downs

10 inchworm pushups

30 seconds plank

Metcon (AMRAP – Rounds and Reps)

Partner Workout

20 minute AMRAP

20 alternating burpees

10 alternating toes to bar

20 meter wheelbarrow

20 jumping squats

10 pullups

20 meter wheelbarrow

09/23/2016

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

Weightlifting

4 sets Rest :30 between A1 and A2, 2:00 between sets

A1: Jerk balance (70% 5-5-5-5)

rest :30

A2: Overhead walkouts (Heavy, increase weight each set )

Start with BTN jerk 5 steps in 5 steps out

Metcon

Bear Complex (1 complex every 2 mins X8 increasing weight )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

09/22/2016


Salt Lake City CrossFit – WOD

Warm-up

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

+

Group barbell warm-up. 5 of each movement, start and end in power position:

jump shrugs

high pulls

muscle snatch overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

Weightlifting

Rest as needed between sets

A: Deadlift (AHAP 6-6-4-4)

These are NOT touch and go! Control decent, hands off bar, stand up then reach back down for next rep, record heaviest set

B : Power snatch + hang full snatch + snatch balance (Establish a heavy complex in 10 mins )

Metcon

Metcon (Time)

50 cal assault bike

50 box jumps 24/20

SLC RECOVERY

at 75%

150 single unders

1000m row

10 6″ target burpees

50 cal AD

10 inch worms w/yoga push-up

400m run

10 GHD back ext

5 mins ski erg

150 single unders

09/21/2016


Salt Lake City CrossFit – WOD

Warm-up

Group “rowling” starts 5 mins after the hour!

Set everyone up on a rower and have them try to rowl a perfect strike. To get a perfect strike athletes must use FULL pulls on the rower with NO breaks in between pulls and land exactly on 100m.

Switch and rest as needed. Each athlete must try 5 times. Complete 5 pass thrus and 5 inch worms + *penalty air squats in between attempts

Skill

20 mins to practice any skills you want to improve! Ask the coach if you don’t know what you need to work on.

Metcon

Metcon (Time)

4 rounds:

400m run

1:00 plank

10 TTB

20 hollow rocks

20 arch rocks

rest 1:00

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

09/20/2016


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

Alternate and rest 1:00 between A1 and A2, 2 mins between sets

A1: Bent over DB torso row (As heavy as possible 12-12-10-8)

A2: Strict weighted pull-ups (AHAP, body weight, or band 5-5-5-5)

Metcon

Metcon (Time)

Teams of 2 relay style:

3 rounds

9-7-5

power clean and jerk 95/65

30 double unders

Switch partners after each set of double unders

partner 1 does 9 C&J + 30 DU

partner 2 does 9 C&J + 30 DU

partner 1 does 7 C&J + 30 DU

partner 2 does 7 C&J + 30 DU

partner 1 does 5 C&J + 30 DU

partner 2 does 5 C&J + 30 DU

X3

SLC RECOVERY

75%

3 rounds

800m run

500m ski

50 cal bike

5:00 row

09/19/2016


Salt Lake City CrossFit – WOD

Warm-up

250m row

1:00 sampson stretch each leg

20 air squats

5 mins after the hour:

400m group indian run w/30 pound ball

Weightlifting

Back Squat (As heavy as possible, record heavy single )

8 mins to work up to starting weight

Back Squat

Running Clock:

On the 0:00 – 5 BS

On the 2:00 – 4 BS

On the 4:00 – 3 BS

On the 6:00 – 2 BS

On the 8:00 – 1 BS

Build throughout

Metcon

Metcon (No Measure)

EMOM X21

min 1: 10 OH walking lunges w/plate 45/35

min 2: 10/8 cal row

min 3: 7 plate burpees

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

09/17/2016


Salt Lake City CrossFit – WOD

Warm-up (No Measure)

100 double unders or 200 singles

3 rounds:

20 meter walking lunge

10 inchworm pushups

10 strict knees to elbows

30 second side plank each side

1 minute deep squat

Metcon (Time)

800 meter run

70 situps

60 jumping lunges

500 meter row

40 meter dragon crawl

30 box jumps

20 burpees

10 broad jumps

09/16/2016


Salt Lake City CrossFit – WOD

Warm-up

100 single unders

10 PVC pass thrus

10 halos

10 good mornings

10 kang squats

20 slow walking lunges, deep stretch

10 knees to elbow

w/ a barbell:

5 press

5 front squat

5 thruster

Weightlifting

X4

Rest :30 between A1 and A2, 2:00 between sets

A1: :20 chin over the bar hold (Accumulate :20 )

Light band, body weight, or weighted if BW is easy

A2: 2 strict press w/3 sec hold at top + 3 push press (no hold at top) (As heavy as possible )

Record heaviest set

Metcon

B : Metcon (Calories)

With a partner:

Max calories on assault bike in 6:00

*must switch every :30

C: Metcon (Time)

rest 2:00 after B

3 rounds:

50 double unders

30 sit-ups

10 HSPU

SLC RECOVERY

Assault bike: :90 of work (:30@70%/:30@75%/:30@80%) rest :30 X10

09/15/2016

Salt Lake City CrossFit – WOD

Warm-up

30 calories on machine of choice

+

group warm-up starts 5 mins after the hour!

Weightlifting

A: Deadlift (AHAP 8-8-6-6 )

These are NOT touch and go! Control decent, hands off bar, stand up then reach back down for next rep, record heaviest set of 6

B: Hang Snatch (3 pos hang snatch (power, above knee, below knee))

10 mins to establish a heavy 3 position hang snatch

Metcon

Metcon (Time)

115 wallballs 20/14

each time you break 10 box jumps 30/24

SLC RECOVERY

3 Rounds:

500 M row

20 jumping jacks

10 inch worms (deep stretch)

+

10 turkish get ups light weight

10 M lateral plank walk

+

3 Rounds:

20 cal airdyne

10 banded good mornings 10 hollow rocks w/perfect form

500 M row