Author Archives: SLC Crossfit

04/24/2015


Salt Lake City CrossFit – WOD

SLC Barbell is cancelled tomorrow. See you next weekend!

Warm-up

50 single unders

50 double unders

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest :60-:90 between A1 and A2

A1: Shoulder Press (3X3 at 75% )

A2: 90 degree bent over row (3X3 at 75%)

Metcon

Choose a moderate weight on thrusters.

Metcon (AMRAP – Reps)

4 rounds:

1:00 stations

rope climbs

wall-balls

thrusters

toes to bar

rest

SLC RECOVERY

10 min Z1 row

+

:30 seconds at 75%

:30 seconds at 50%

X20

+

10 mins Z1 run

+ 20 mins mobility

04/23/2015

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 :60-:90 between sets

Deadlift (3X3 at 75%)

Skill

10 min of Pull-up skills: Coach will discuss and demonstrate how to use Hollow rock, hollow arch position through swings and how they translate to pull-ups.

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

10 OH walking lunges BB/plate 45/25

10 pull-ups

SLC RECOVERY

3 rounds:

500m row

20 jumping jacks

10 inch worms

+

10 turkish get ups (light)

10m lateral plank

+

3 rounds:

20 cal AD

10 banded good mornings

10 hollow rocks

04/22/2015

Salt Lake City CrossFit – WOD

Warm-up

400m run + mobility

Group warm-up starts 5 mins after the hour!

Weightlifting

15-20 mins to work up to a 2 position clean + jerk

2 position clean + jerk (Establish a heavy 2 position clean + jerk)

high hang, low hang (just above knee) + jerk

Metcon

P1 rows 500m while P2 completes as many rounds of 10 sit-ups and 25 double unders in the time it takes P1 row the 500. Switch immediately once the 500m is finished. 3 rounds

Metcon (AMRAP – Reps)

Teams of 2:

Partner 1: 500m row

Partner 2: AMRAP of 10 abmat sit-ups and 25 double unders

3 rounds each

SLC RECOVERY

At a z1 pace:

500m row

400m run

30 cal AD

:30 side star plank each side

X3

04/21/2015


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

Weightlifting

Alternate and rest :90 between A1 and A2

A1: Bench Press (3X3 at 75%)

A2: Weighted Pull-ups (3X3 at 75%)

Metcon

Choose an appropriate weight on the clean and jerk and KBS to cycle quickly.

Metcon (Time)

5-4-3-2-1

handstand push-up

clean and jerk

rest 3

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

plate burpees

KBS

SLC RECOVERY

10 mins Z1 row

+

:30 at 75%

:30 at 50%

X20

+

10 mins Z1 run

+

20 mins mobility

04/20/2015


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

Weightlifting

Rest 2 mins between sets

Back Squat (3X3 at 75% of 1RM)

Metcon

Your choice on a challenging weight/ item for the carry. Sandbag, Kettlebell, dumbbell, plate, ball… pick your poison, just make sure you put it back.

Metcon (Time)

3 rounds:

400m run

200m farmer carry

20 step ups w/barbell 45/35 24″20″

SLC RECOVERY

3 rounds:

1K row

50 cal AD

400m run