Author Archives: SLC Crossfit

10/21/2017

Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

20 calories assault bike

500 meter row

3 rounds

10 banded dislocates

20m single arm overhead carry (each arm)

5 broad jumps

10 burpees

10 jumping squats

30 second Samson stretch (each side)

Metcon

Warm-up (No Measure)

20 minute AMRAP

10 meter weighted walking lunge

5 kettlebell swings

10 goblet squats

10 meter weighted walking lunge

5 kettlebell swings

5 single arm overhead press (each arm)

10/20/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

200m run

10 lateral jumps

10 (each leg) single leg lateral jumps

10 broad jumps

10 yoga push-ups

:30 HS hold facing wall (chin to toes and hollow position!)

Weightlifting

A: Pull-up complex: 4 kipping pull ups + 3 chest to bar (8X1 )

Rest as needed

B : Deadlift (5X5 )

Increase weight with sets, rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

2:00 on 1:00 off X7

10 dips

20 wallballs 20/14

15 calorie machine

20 alt dumbbell snatch (choose weight)

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

10/19/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

20 calorie ski

20 banded monster walks

6-8/arm single arm overhead wall facing squat with KB (start light!)

10 med ball squat cleans

+

group 5 minutes snatch review with PVC or empty barbell

Weightlifting

A: Snatch complex: 2 touch and go full snatch + 1 hang full snatch + 1 overhead squat with a 5 second pause in the bottom (8X1 )

Increase weight with sets, rest as needed

B: L hang (Accumulate 3:00 L hang in as few sets as possible )

Scale with bent knees in tuck position
Record number of sets it takes to accumulate 3:00

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Cooldown

Easy 200m jog/walk

+

1:00 couch stretch each leg

1:00 pigeon stretch each leg

2-3 mins foam rolling

10/18/2017

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

Gymnastics

15-20 mins to work on the following skills:

rope climbs

legless rope climbs

peg board

ring muscle ups

Scaling options and transitions will be available

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner:

100 ball pass sit-ups

immediately into:

AMRAP 14 relay

200m row

5 burpee box overs

Cooldown

200m jog

200m walk

:45 cobra

90 seconds samson stretch leg

10/17/2017

Salt Lake City CrossFit – WOD

Warm-up

400m run

+

group warm-up 5 mins after the hour!

Weightlifting

A: Overhead complex: 3 strict press + 3 push press + 1 split jerk (8X1, rest as needed )

increase weight with sets

B: Romanian deadlift (RDL) tempo@3030 (3X5 increase weight with sets )

rest 2:00

Metcon

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

Metcon (Time)

400m run

20 pull-ups

10 man makers (choose weight)

400m run

10 wall walks

20 pull-ups

400m run

10/16/2017

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

Weightlifting

Clean complex: 2 touch and go full cleans + 1 hang full clean + 1 front squat with a 5 second pause in the bottom (8X1 rest as needed, build weight )

Metcon

Metcon (AMRAP – Reps)

5 rounds:

20/15 calorie assault bike

1:00 thrusters 95/65

rest 1:00
Score is total thrusters in 5 rounds

Cooldown

3 mins ski or row

3-5 mins group stretch

10/14/2017

Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

20 calories assault bike

200 meter tru-form runner

2 rounds:

10 good morning

5 inchworm push-ups

10 meter walking lunge

5 broad jumps

10 light kettlebell swings

20 second plank

20 second hollow hold

20 second arch hold

Metcon

Metcon (Time)

5 rounds:

200 meter run

10 box jumps

20 jumping lunges

10 burpees

10/13/2017

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

A: Pull-up complex: 1 strict + 3 kipping pull-ups + 2 chest to bar pull-ups (8-10 sets of the complex )

For perfection!! Rest 1:00-1:30

B: Dumbbell bench press @3131 (3X8-10 reps, increase weight with sets )

Rest as needed

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

10/12/2017

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

Snatch complex: power snatch + hang full snatch + 3 overhead squats (10X1 )

Rest as needed, work to a heavy complex

Metcon

Metcon (Weight)

0:00-3:00

every :20 two power snatch

4:00-6:00

every :20 two full snatch

8:00-14:00

AMRAP:

15 wall balls 20/14

15 box jumps 24/20
Score is weight of snatch + AMRAP reps

Cooldown

3 mins ski or row

3-5 mins group stretch

10/11/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

200m run

10 lateral jumps

10 (each leg) single leg lateral jumps

10 broad jumps

10 yoga push-ups

:30 HS hold facing wall (chin to toes and hollow position!)

Gymnastics

20-25 mins or 3-4 rounds

A1) 5 of the core complex: 5 hollow rocks + 5 tuck crunches + 5 V-ups

A2) 5 wall walks + 10 shoulder taps (hip taps if those are easy)

A3) 2 minutes chin up + pull-over practice

A4) Max distance handstand walk

rest as needed

Metcon

Score is time -9:00 from rest. Try to keep repeat times within 2-3 seconds

Metcon (Time)

800m run

rest 1:00

800m run

rest 3:00

30 calorie ski

rest 1:00

30 calorie ski

rest 3:00

50 calorie assault bike

rest 1:00

50 calorie assault bike

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit