Author Archives: SLC Crossfit

08/28/2015


Salt Lake City CrossFit – WOD

Warm-up

100 double unders

Group warm-up starts 5:00 after the hour

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Push Press (As heavy as possible 10-10-8-8)

A2: Barbell Row (As heavy as possible 10-10-8-8)

Metcon

Metcon (Time)

5 rounds:

1 rope climb

100m heavy farmer carry

5 ring rows

10 cal AD/row

SLC RECOVERY

5-7 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

08/27/2015


Salt Lake City CrossFit – WOD

Warm-up

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

Rest 2:00 between heavier attempts

A: Snatch (15 mins to establish a 1RM snatch )

B: Clean and Jerk (15 minutes to establish a 1RM clean and jerk)

Metcon

Choice is yours whether you SN or C&J for the ground to OH. Whatever you choose you must do it for both AMRAPs.

3 burpees for each rep difference in AMRAPs.

Metcon (Weight)

2XAMRAP 3:00

Ground to overhead at 75%

rest 2:00 between AMRAPs

SLC RECOVERY

10 min z1 airdyne

+

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x30

+

10 min z1 airdyne

+

30 min mobility

08/26/2015


Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m light farmers carry

Group wam-up starts 5 mins after the hour!

Skill

20 mins to complete:

2 rounds

Wall facing handstand:

:20 hold

10 shoulder shrugs

10 shoulder taps

10 hip taps

Remaining time bar and ring muscle-up drills and practice

Metcon

Metcon (Time)

With a partner:

2000m row (alt every 250m)

100 6″ target burpees (alt every 5)

800m run with 45# plate (alt as needed)

100 ball pass abmat sit-ups

SLC RECOVERY

6-8 rounds

Run: 30 seconds at 75%

30 seconds rest

Row: 30 seconds at 75%

30 seconds rest

AD: 30 seconds at 75%

30 seconds rest

08/25/2015


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

Alternate and rest 1:00 between A1 and A2

A1: Bench Press (As heavy as possible 10-10-10-10)

A2: Strict weighted pull-ups (As heavy as possible 8-8-8-8)

Metcon

Metcon (No Measure)

EMOM X21

min 1: 7 shoulder to OH 95/65

min 2: 30 double unders

min 3: 8 pull-ups

SLC RECOVERY

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

08/24/2015


Salt Lake City CrossFit – WOD

Warm-up

:60 bottom of squat hold

10 air squats

1:00 couch stretch each leg

500m row

then

3 rounds:

20 jumping jacks

10 jumping squats

10 hollow arch swings

Weightlifting

rest 3 mins between sets

Front Squat (As heavy as possible 15-15-15)

Metcon

Metcon (Time)

3 rounds:

30 wall balls 20/14

400m run

20 TTB

SLC RECOVERY

5K row

Every 500 M do:

10 inch worms

30 sec HS hold

+

20 min mobility