Author Archives: SLC Crossfit

08/26/2016


Salt Lake City CrossFit – WOD

The fastest male and female time for the First to Fifty challenge will get a free SLC tank or Tshirt! Post a photo, tag SLC CrossFit, include your time and the hashtag #SLCfirsttofifty

Warm-up

500m row

10 good mornings

10 PVC pass thrus

10 inch worms w/1 push-up

3X:60 plank hold

10 GHD sit-ups

10 GHD ext

10 GHD glute ham raise

30 DUs

Weightlifting

A: Overhead walkouts (AHAP 5 controlled steps in/out )

Start with BTN jerk 5 steps in 5 steps out
record heaviest set, rest as needed

B: Push Press (As heavy as possible 5-5-3-3-1-1)

Record heaviest single, rest as needed

Metcon

Rest as needed between the EMOM and First to Fifty

Metcon (Weight)

EMOM X10

3 position full snatch

power position

hang

floor

Metcon (Time)

“First to Fifty”

50 calories on assault bike
The fastest male and female time will get a free SLC tank or Tshirt! Post a photo and your time with the hashtag #SLCfirsttofifty

SLC RECOVERY

3 rounds: 5 mins AD at 80% rest 3:00 5 mins row at 80% rest 3:00

08/25/2016


Salt Lake City CrossFit, 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

Last week before a de-load! Increase weight from last Thursdays lunges.

Overhead walking lunge (As heavy as possible 8-8-8-8)

alternating steps, increasing weight

Metcon

Metcon (Time)

with a partner relay style:

5 rounds each

5 burpees

10 deadlifts 95/65

5 power cleans 95/65

10 jumping squats

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

08/24/2016


Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

500m ski erg

group warm-up starts 5 mins after the hour!

Gymnastics

10 mins HSPU practice

-kipping

-strict

-deficit

-freestanding

-paralette

then 3X:

A1) 5 strict TTB @3131

A2) 20 hollow rocks

A3) 20 arch rocks

A4) 20 wall dead bugs

rest as needed

Metcon

Metcon (Time)

400m farmers carry

20 unbroken KBS (choose weight)

75 double unders

100 sit-ups

75 double unders

20 unbroken KBS

400m run

SLC RECOVERY

5k row at 75%

08/23/2016


Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

3 rounds

Rest :30 after A1, 2:00 between rounds.

A1: Strict lean away pull-ups @2121 (5-5-5-5)

Only weight these if you can do them with the tempo! Band or BW

A2: Russian dips (AMRAP 1:00 max effort )

Record highest set, add weight if BW is too easy

Metcon

Metcon (AMRAP – Reps)

2 mins of work 1 min rest X7

10 clean and jerks 95/65

10 box jumps

10 pull-ups

10 cal row/AD

SLC RECOVERY

3 rounds: 5 mins AD at 80% rest 3:00 5 mins row at 80% rest 3:00

08/22/2016


Salt Lake City CrossFit – WOD

Warm-up

400m run

2 rounds:

10 PVC good mornings

10 PVC halos

10 KB deadlifts (single leg if you can)

10 jumping squats

:30 side star plank each side

Weightlifting

It’s the last week of the BS/FS combo! De-load next week, try to go heavier than last week!

Back squat/ front squat (3 sets AHAP 7 back squats into 3 front squats )

Record heaviest set

Metcon

Metcon (Time)

3 rounds:

25 wallballs 20/14

400m run w/ball

SLC RECOVERY

at 70%

6 rounds:

200m run

20 sit-ups

5 wall walks

:30 side star plank each side

08/20/2016


Salt Lake City CrossFit – WOD

Warm-up (No Measure)

500 meter row

3 rounds:

10 leg swings

10 meter broad jump

10 pass throughs

10 jumping pullups

10 burpees

Metcon (AMRAP – Rounds)

Partner Workout:

20 minute AMRAP

10 wall balls

5 pushups

5 toes to bar

200 meter run

One partner will hold a plank while the other completes the above movements. Once both partners have performed a round of wall balls, pushups, and toes to bar both partners will run the 200 meters together.

08/19/2016


Salt Lake City CrossFit – WOD

Warm-up

400m run

Crab walk battle!

Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. Once butt touches floor then you are out and must hold plank until there is only one person left.

Weightlifting

A: Renegade Row (As heavy as possible 8-8-8-8 w/3 sec pause at top)

8 total, 4/arm alternating

B: push press + push jerk + split jerk (work to a heavy single of the complex )

Metcon

Metcon (Time)

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

deadlift 185/125

hspu

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

08/18/2016

Salt Lake City CrossFit – WOD

Warm-up

400m run

2 rounds:

10 PVC good mornings

10 PVC halos

10 KB deadlifts (single leg if you can)

10 jumping squats

:30 side star plank each side

Weightlifting

Overhead walking lunge (Heavier than last week 12-12-12)

alternating steps, increasing weight

Metcon

Metcon (Time)

7 rounds:

3 full snatch 95/65

5 OHS

7 bar facing burpees

rest 1:1

SLC RECOVERY

6-8 rounds AD: 3 mins at 80% 1 min rest/walk

08/17/2016

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)

Gymnastics

20 mins to complete:

20 hollow/V/arch complex- 1 rep = 5 hollow rocks 3 V-ups 5 arch rocks

3X max distance handstand walk

accumulate 3 mins L hang

10 KB windmill each side

Metcon

Metcon (Time)

3 rounds:

400m run

10 TTB

3 wall walks

30 russian twists

:30 side star plank each side

SLC RECOVERY

5k row at 75% every 500m complete five 6 inch target burpees

08/16/2016


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

Alternate and rest :30 between A1 and A2, 2:00 between rounds

A1: Strict weighted pull-up clusters (As heavy as possible 4X1.1.1)

rest :10 between clusters

A2: Single arm dumbbell strict press (4X1:00(:30 each arm) ME strict press )

record heaviest set

Metcon

Metcon (AMRAP – Reps)

In 10:00:

1250m row

burpee box overs in remaining time 24/20
Score is burpee box jumps completed

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility