Author Archives: SLC Crossfit

01/24/2017


Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

20 cal ski

20 jumping jacks

10 PVC pass thrus

10 push-ups

5 jumping pull-ups

5 burpees

Weightlifting

X4 rest 90-2:00 between sets

A1: 1/2 kneeling arnold press (12-10-8-6 increase weight )

Alternate kneeling each set
Rest :30

A2: ring pull-up or chest to ring pull-up (8-8-8-8)

Weighted, band, or BW

Metcon

Metcon (Time)

21-15-9

calorie row

over the erg burpees

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

01/23/2017


Salt Lake City CrossFit – WOD

Warm-up

2 rounds with a partner:

12 alternating plank burpees

12 alternating med ball squat clean toss

400m trueform run (switch every :30)

+5 minutes group overhead prep and shoulder mobility

Weightlifting

rest 3:00 between sets

Overhead Squat (3 sets to find your 15 rep max )

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Cooldown

5 mins assault bike easy pace

01/21/2017

Salt Lake City CrossFit – WOD

Warm-up

500 meter row

3 rounds

10 meter bear crawl

10 reverse lunges

5 cartwheels each arm

10 meter broad jump

30 second handstand hold

30 second Samson stretch each side

Metcon

Wall walks (3-2-1-2-3)

Between each set of wall walks perform 2 rounds of:

10 single arm KB swings

10 meter weighted walking lunge

10 KB clean and press

10 meter weighted walking lunge

01/20/2017


Salt Lake City CrossFit – WOD

Warm-up

200m run

250m row

20 cal AD

From last platform to garage down and back for each movement:

lateral plank walk

high skips

crab walk

high knees

bear crawl

butt kicks

Weightlifting

3X Alternate and rest 1:00 between A1 and A2, 2:00 between sets

A1: strict press X2 + AMRAP push press (As heavt as possible )

4-5 mins to find starting weight for first complex

A2: Ring row with 3 sec hold at top (6-8 reps )

Scale as needed or add weight if body weight isn’t challenging

Metcon

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

Metcon (Time)

50 cal assault bike

40 pull-ups

30 box jump overs 24/20

20 push jerk 135/95

10 bar facing burpees

01/19/2017

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: Drop Snatch (8-6-4-4 increasing weight, rest as needed )

B: Snatch (10 minutes to establish 5RM touch and go full SN)

Rest as needed

Metcon

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

Metcon (Weight)

EMOM X20

Min 1: 12/10 cal row

Min 2: 1 power snatch + 1 hang power snatch + 2 OHS

01/18/2017


Salt Lake City CrossFit – WOD

Warm-up

YOUR CHOICE!!

750m row/400m trueform/50 cal AB/ 40 cal ski

5 mins after the hour group warm-up begins from garage to end of floor, down and back relay style:

3 mins of partner shuttle runs

accumulate 2:00 plank as a class

20 pallof press each side

50 jumping jacks

1:00 side star plank each side

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 (AMRAP – Reps)

AMRAP 10

12 toes to bar

15 KBS 53/35

Cooldown

5 mins easy row at 75%

+

mobility of choice

01/17/2017


Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m TF run

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Strict pull-up (10-1 )

Body weight or band if needed, add weight if BW is easy for you
rest :30 between A1 and A2

A2: Handstand Push-ups (1-10 kipping (strict if kipping is easy for you) )

Rest 1:00 between sets

Metcon

Metcon (Time)

2 rounds:

50 wallballs 20/14

30 double unders

10 power snatch 95/65

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

01/16/2017


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 cal row

10 banded good mornings

10 toe touches

1 light TGU each arm

20m single arm OH KB carry each arm

Weightlifting

Rest 2-3 minutes between sets

Overhead Squat (3 sets to find your 10 rep max OHS )

5-7 mins to work to your starting weight

Metcon

Metcon (AMRAP – Reps)

2 rounds:

AMRAP 3

calories assault bike

rest 1:00

AMRAP 2

box jumps 24/20

rest :30

AMRAP 1

burpees

rest 2:00

Score is reps+calories for both rounds

Cooldown

3 mins assault bike

3-5 mins stretching coaches circle

01/14/2017


Salt Lake City CrossFit – WOD

Warm-up

500 meter row

3 rounds:

10 meter walking lunge

5 inchworm pushups

10 jumping squat tucks

5 burpee pullups

30 second plank

15 second side plank each side

Metcon (AMRAP – Reps)

One Tabata round, alternating:

Wall balls

Knees to elbows

rest 1 minute

4 minute AMRAP

10 wall balls

10 knees to elbows

rest 2 minutes

10 minute AMRAP

10 burpees

10 meter bear crawl

10 hollow crunches

10 meter broad jump

01/13/2017


Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m light farmers carry or 2X around gym

Group wam-up starts 5 mins after the hour!

Weightlifting

3X Alternate and rest 1:00 between A1 and A2, 2:00 between sets + accumulate :20 handstand hold between sets (freestanding or wall facing)

A1: Strict press w/3 second hold at the top (3X3 at 80%)

A2: Single arm ring row (6-8/arm scale as needed )

Metcon

Metcon (AMRAP – Rounds and Reps)

2 mins on 1 min off for 7 rounds:

20 alt DB snatch (choose weight)

10 cal row

10 ring push-ups

10 cal ski

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling