Author Archives: SLC Crossfit

4/29/2017


Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 meter ski-erg

3 rounds:

5 inchworm pushups

5 jumping pull-ups

20 meter single arm overhead kettlebell carry

20 second hollow hold

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP with a partner:

250 meter row (partner holds plank)

20 partner sit-ups

15 wall balls (partner holds wall sit)

10 knees to elbows (partner hangs on bar)

04/28/2017


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

1:00 true form run

10 PVC pass thrus

10 push-ups

1 wall walk + 10 shoulder shrugs

Weightlifting

A1: Weighted Pull-ups (As heavy as possible, band, or body weight 4X5 )

Rest 1:00 between A1 and A2.

A2: Dumbbell bench press (As heavy as possible 4X15 increase weight w/ sets)

Rest 2:00 between sets

Metcon

Metcon (Weight)

2 mins on 1 min off X7

1 rope climb

5 power clean + jerk (choose weight)

10 pull-ups

50 double unders

Cooldown

200m trueform run

:90 samson stretch each leg

:90 cobra strech

:90 downdog

04/27/2017

Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 calorie ski

10 1/2 kneeling landmine press each arm

:30 med ball stir the pot

+

with a barbell

10 OHS

10 drop snatch

10 tall snatch

10 sotts press (use PVC if you need to)

+

As a class 2:00 each (break up as needed)

thoracic spine opener with barbell and roller

Weightlifting

Overhead Squat (As heavy as possible 8-6-4-8-4)

Rest as needed between sets

Metcon

Metcon (Time)

20 full snatch at 70%

rest 2:00

20 power snatch at 70%

rest 1:00

50 bar facing burpees

Cooldown

3-5 mins assault bike

90 seconds banded hip distraction

90 seconds banded shoulder distraction

90 seconds butterfly stretch

90 seconds pancake stretch

04/26/2017

Salt Lake City CrossFit – WOD

Warm-up

50 calorie machine of choice (row, bike, or ski)

Group warm-up starts 5 mins after the hour!

Gymnastics

20 mins to complete 3-4 rounds

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

Metcon

Metcon (Time)

21-15-9

toes to bar

kettlebell swing 53/35

15-9-7

ab mat or GHD sit-up

calorie bike

9-7-5

sumo deadlift high pull with kettlebell 53/35

handstand push-ups

Cooldown

30 cal bike

3-5 mins stretching and rolling

04/25/2017


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)

Weightlifting

60ft with barbell in front rack 1 right lunge 1 left lunge 3 thrusters (4X60 feet )

Increase weight with sets
Rest 2:00 between sets, record heaviest set

Metcon

Metcon (Time)

3 rounds:

50 wall balls 20/24

20 box jumps 24/20

Cooldown

200m trueform run

:90 samson stretch each leg

:90 cobra strech

:90 downdog

04/24/2017


Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

25 single unders

25 double unders

20 hollow rocks

:30 side star plank each side

10 yoga push-ups

10 shoulder taps

Weightlifting

A: Push Press (6-4-2-2-1 then AMRAP at 80% of last set )

Rest as needed

B: 90 degree bent over row (With a 3 sec pause at top 3X8)

rest as needed

Metcon

Metcon (Time)

5 rounds with a partner:

20 calorie row

10 hang power clean 135/95

30 double unders

Cooldown

3-5 mins bike

Group stretch

4/22/2017


Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

250 meter row

250 meter ski

200 meter run

2 rounds:

5 inchworm pushups

10 jumping lunges

10 situps

10 light kettlebell swings

2 light turkish get-ups each arm

20 second hollow hold

20 second plank hold

Metcon

Metcon (Time)

5 rounds:

5 man makers

10 meter weighted lunge

15 knees to elbows

10 meter broad jump

5 wall walks

04/21/2017


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)

Weightlifting

A1: Bench press clusters (As heavy as possible 4X1.1.1.1)

rest :10 between clusters and :30 between A1 and A2

A2: Overhead dumbbell carry (As heavy as possible )

100ft
Try to keep ribs down and stabilize as much as possible! Rest 2:00 between sets

Metcon

Metcon (Time)

50 calorie bike

25 box jumps 24/20

15 push-ups

rest 2:00

30 calorie bike

25 pull-ups

15 push-ups

rest 1:00

10 cal bike

25 box jumps

15 push-ups

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

04/20/2017

Salt Lake City CrossFit – WOD

Warm-up

400m run

+

group barbell warm-up starts 5 minutes after the hour!

Weightlifting

A: Clean complex from the hang (above knee): power clean + 2 full clean + split jerk (Work to a heavy complex in 7 sets )

Rest as needed

B: clean grip RDL @3030 (4X5 HEAVY sets! )

rest 1:30-2:00

Metcon

Metcon (Weight)

EMOMX18

M1: 5 thrusters

M2: 8 lateral bar over burpees
Choose a challenging weight for the thruster!

Cooldown

3 mins easy pace trueform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions

04/19/2017

Salt Lake City CrossFit – WOD

Warm-up

30 cal AD

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

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Gymnastics

15 mins to complete 3-4 rounds:

12 landmine sit-ups each side

12 tempo knees to elbow @51X5

20 superman rocks

20 side plank rotations right

20 side plank rotations left

+ hollow rock tabata as a class!

Metcon

Metcon (AMRAP – Rounds and Reps)

3XAMRAP 4:00

16 alt dumbbell snatch (choose weight)

8 toes to bar

rest 1:00 between AMRAPs

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit