Author Archives: SLC Crossfit

07/23/2016


Salt Lake City CrossFit – WOD

Warm-up (No Measure)

400 meter run

2 rounds:

10 pass throughs

10 inchworms

10 burpees

10 good mornings

10 meter walking lunge

10 squat jumps

30 second plank

Metcon (Time)

Partner Workout

1 pushup 20 step ups

2 pushups 18 step ups

3 pushups 16 step ups

4 pushups 14 step ups

5 pushups 12 step ups

6 pushups 10 step ups

7 pushups 8 step ups

8 pushups 6 step ups

9 pushups 4 step ups

10 pushups 2 step ups

One partner will work on the ladder while the other rows for calories. Switch partners after each set of pushups/step ups

07/22/2016


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 3′ 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

30 mins to establish max bench press and weighted pull-up total (Record total for bench press and weighted pull-up )

Metcon

Metcon (AMRAP – Reps)

3 rounds:

21 cal row

:30 OH static dumbbell hold +1:00 ME dumbbell S2OH
Score is combined reps for all 3 rounds of max effort S2OH

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

07/21/2016


Salt Lake City CrossFit – WOD

Warm-up

500m row

3 rounds :20 each movement

air squats

pull-ups

plank

jumping lunges

then:

1:00 calf stretch each leg

200m run

5 min review of the behind the neck jerk, practice w/BB or PVC

Weightlifting

Rest 2-3 mins between heavy attempts

Overhead Squat (Establish a 1RM OHS )

Metcon

Metcon (Weight)

Every :90 for 10 rounds:

5 bar facing burpees

1 power snatch from floor + 1 hang squat snatch + 2 OHS

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

07/20/2016


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)

Gymnastics

10 mins to complete:

10 wall walks

accumulate 2:00 wall facing handstand (noes to toes)

10 laying body levers (slow and controlled)

20 half leg raises (touch toes to bar each time, only lower legs half way before going back up to touch toes to bar)

then as a class:

each person gets 3 attempts at max distance broad jump

Metcon

Metcon (Time)

10 sprawl + high tuck jump

20 turkish get ups (choose weight, alternate as needed)

6 rope climbs

150 double unders

SLC RECOVERY

3 rounds

2K row at 75%

increase to 85% last 200 meters of every 500m

rest 3:00 between rounds

07/19/2016


Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

Start at the garage end at the imaginary cage, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Tempo ring dip (no weight) @41×1 (5-5-5-5)

A2: Tempo strict pull-ups @4112 (no weight) (5-5-5-5)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

SLC RECOVERY

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

07/18/2016


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

Rest as needed between attempts

Front squat + back squat total

30 mins to complete a 1RM front squat and 1RM back squat. FS+BS= total

Metcon

7 rounds:

15 wall balls 20/14

250m row

7 over the erg burpees

rest 1:1

SLC RECOVERY

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

07/16/2016


Salt Lake City CrossFit – WOD

Warm-up

400 meter run

3 rounds:

10 leg swings (front/back/side)

10 jumping squats

10 meter overhead weighted walking lunge

5 inchworm pushups

5 kipping/jumping pullups

20 second handstand hold

Metcon (5 Rounds for time)

5 rounds:

10 one legged burpees

8 toes to bar

6 wall ball 2 for 1’s

4 ring pushups

2 wall walks

Rest at least one minute but no more than three minutes between rounds. Each round should be fast and consistent with the time for your other rounds.

07/15/2016


Salt Lake City CrossFit – WOD

Warm-up

400m tryke

Group warm-up starts 5 mins after the hour!

Weightlifting

A1: Bench press clusters (As heavy as possible 4X2.2.2)

Rest :10 between clusters and 1:00 between A1 and A2

A2: 45 degree bent over row clusters (As heavy as possible 4X2.2.2)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

SLC RECOVERY

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

07/14/2016

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

15 cal assault bike

10 PVC good mornings

10 PVC halos

20 lateral jumps

5 light man makers

Weightlifting

Turkish Get Up (Establish a 1RM each arm then 3-3-3 at 80% )

Rest 1:00 between arms

Metcon

Metcon (Time)

2 rounds:

400m run

9-6-3

Thrusters 95/65

pull-ups

rest 2:00

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

07/13/2016


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

25 jumping jacks

7 GHD sit-ups

7 GHD ext

3 inch worms w/2 push-ups

:30 side star plank each side

Gymnastics

Accumulate 2:00 inverted hang from rings

+

25 tempo TTB @3131

+

15 mins

Skin the cat/german hang: complete 5 (slow and controlled)

*Start on low rings and move to high IF you can sustain hang at end range (higher rings require more range of motion in shoulders)

*keep palms facing down

*start with tuck position, move to single leg extended or piked once tuck is easy/comfortable

* ASK FOR A SPOT if you are unsure of this movement!

Metcon

Metcon (Time)

With a partner:

3 rounds each

25/20 cal assault bike

While partner 1 is on AB partner 2 is holding a hollow position. Calories can ONLY be counted if partner 2 is hollow!

Switch after each round

SLC RECOVERY

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