Author Archives: SLC Crossfit

02/20/2017


Salt Lake City CrossFit – WOD

17.1 is released Thursday night! It will be programmed for Friday’s class. Yes, regardless, you will be doing the Open workouts! You might as well sign up :)

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

4 sets, rest as needed

A: 3 overhead squats + 6 overhead walking lunges (All sets at 75% of OHS max )

Metcon

Metcon (AMRAP – Rounds)

AMRAP 20

Teams of 2 relay style:

12/10 cal row

9 box overs 24/20

7 dumbbell hang squat clean + jerk (choose weight)

Cooldown

200m run

90 sec banded hip distraction

90 sec couch stretch

90 pigeon stretch

02/18/2017


Salt Lake City CrossFit – WOD

Warm-up

500 meter row or 400 meter run

3 rounds:

10 russian twists

10 meter walking lunge

10 rear leg elevated split squats

5 inchworm pushups

30 second plank

Metcon (7 Rounds for time)

7 rounds:

10 meter dragon crawl

9 pushups

8 pistols

Rest 90 seconds between each round.

02/17/2017


Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

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

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

A: Split Jerk (As heavy as possible 3-3-2-1-1)

rest as needed

B: Split Jerk (EMOMX8 3 split jerk at 75% of 1RM established in A)

Metcon

Metcon (Time)

21-15-9

clean and jerk 135/95

TTB

Cooldown

3-5 mins assualt bike

+

5 mins foam rolling

02/16/2017


Salt Lake City CrossFit – WOD

Warm-up

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

then: Group barbell warm-up

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

Weightlifting

A: Snatch (10 min to establish 3rm touch and go full snatch )

Rest as needed

B: Hang Snatch (AMRAP 4 hang full snatch )

Metcon

Metcon (Calories)

In 10 minutes:

3 rounds

15 box jumps 30/24

10 deadlifts 135/95

immediately into max calorie row in remaining time

Cooldown

3 mins ski at 75%

+ group stretch

02/15/2017


Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

Gymnastics

5 mins handstand forward roll practice on mats

15-20 mins or 3-4 rounds:

A1) seal walk with sliders across floor

A2) hollow arch roll arcoss floor

A3) accumuate 10ft HS walk (with a spot if needed)

A4) accumulate :40 plank on low rings

rest as needed

Metcon

Metcon (AMRAP – Reps)

2 rounds:

2:00 assault bike + 1:00 max effort air squats

rest 1:00

2:00 assault bike + 1:00 max effort handstand push-ups

rest 1:00

2:00 assault bike + 1:00 max effort sit-ups

rest 1:00
score is calories AND reps from both rounds

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

02/14/2017

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

4X, Alternate and rest 1:00 between A1 and A2, 2:00 between sets

A1: 3 strict pull-ups into max effort kipping (Scale as needed, record number of kipping pull-ups)

A2: Dumbbell push press (:30 max effort dumbbell push press )

Metcon

Partners!!!

1000m row switch at 500m, partner not working holds plank (hands and feet)

80 pull-ups partner non working static hang

60 power snatch partner not working holds barbell at waist (choose weight)

400m run with heavy object (switch as needed)

20 shoulder to overhead partner not working holds barbell overhead

Your reps only count if non working partner is planking, hanging, or holding

Metcon (Time)

With a partner:

1000m row switch at 500m

80 pull-ups

60 power cleans

400m run with heavy object

20 shoulder to overhead

Cooldown

200m run

:90 samson stretch each leg

:90 cobra strech

:90 downdog

02/13/2017

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

+

5 mins Overhead mobility as a class

Weightlifting

rest as needed

Overhead Squat (6X1 work to a 1 rep max overhead squat )

Metcon

Metcon (AMRAP – Reps)

14 mins:

60 OHS 45/35 (don’t drop empty barbells!!)

50 bar facing burpees

wall balls in remaining time 20/14

Cooldown

200m run

90 sec banded hip distraction

90 sec couch stretch

90 pigeon stretch

02/11/2017


Salt Lake City CrossFit – WOD

Warm-up

500 meter row

3 rounds:

10 inchworms to hollow hold

10 russian twists

10 reverse burpees

10 light goblet squats w/ kettlebell

15 seconds scorpion stretch (2 times on each each side)

Metcon (Time)

Partner Workout

4 rounds:

20 alternating toes to bar

30 alternating burpees

40 partner plank squats

50 medicine ball rotations

02/10/2017


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

rest as needed between A1 and A2

A1: Bench press clusters (4X1.1.1 rest :10 between clusters )

Try to increase weight with sets

A2: Bird dog row (Each arm: 12-12-10-10 )

Metcon

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

02/09/2017


Salt Lake City CrossFit – WOD

Warm-up

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

then: Group barbell warm-up

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

Weightlifting

A: Squat Clean (10 mins to establish 3rm touch and go full clean)

rest as needed

B: Squat Clean (AMRAP 4:00 hang squat clean at 65% of A)

Metcon

Metcon (Time)

50 cals assault bike

30 dumbbell thrusters (choose weight)

20 alternating dumbbell box step ups 24/20

Cooldown

30 cal ski

group stretch