Author Archives: SLC Crossfit

04/30/2016


Salt Lake City CrossFit – WOD

Warm-up

2 minutes jump rope

3 rounds

20 meter walking lunge

5 jumping pullups

10 good mornings

5 cartwheels each arm

30 seconds L-hang

Metcon (Time)

400 meter run

35 burpees

30 jumping lunges

250 meter row

20 wall balls

15 pushups

10 calorie assault bike

5 wall walks

0:30 plank

04/29/2016


Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Weighted ring dips (As heavy as possible 8-6-6-7-10 )

A2: Strict weighted chest to bar (As heavy as possible 8-6-6-7-10 )

Metcon

Metcon (Time)

400m run

10 CTB

10 burpees

200m run

10 dips

10 burpees

400m run

SLC RECOVERY

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

04/28/2016

Salt Lake City CrossFit – WOD

Warm-up

500m row

10 good mornings

10 PVC pass thrus

10 inch worms w/1 push-up

3X:60 plank hold

10 GHD sit-ups

10 GHD ext

10 GHD glute ham raise

30 DUs

Weightlifting

Rest 2:00 between sets

Deadlift (As heavy as possible 8-6-6-5-8 )

Metcon

Metcon (Weight)

0:00-7:00 EMOM X8

Min 1: 1 power snatch

Min 2: 2 power snatch

Min 3: 3 power snatch

Min 4: 4 power snatch … all the way to 8

Choose appropriate weight

rest 3:00

at 10:00

3 rounds:

30 double unders

15 wall balls 20/14

SLC RECOVERY

10 min row at 50%

+

30 sec at 85%

30 sec at 50%

x20

+

10 min row at 50%

04/27/2016

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

Gymnastics

A1) 1:00 eagle ring chest opener stretch

A2) 5 banded ring muscle up drill

A3) 10 hollow arch swings on the rings

A4) 5 Russian dips

X3 rest as needed

Then 10 mins bar or ring muscle up practice

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

15 box jumps 24/20

20 cal AD

15 KBS 53/35

20 sit-ups

SLC RECOVERY

10 min z1 airdyne

+

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x30

+

10 min z1 airdyne

+

30 min mobility

04/26/2016

Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Tempo bench press @5151 (As heavy as possible 5-5-5-5)

A2: Tempo 45 degree row @5151 (As heavy as possible 5-5-5-5)

Metcon

Metcon (Time)

21-15-9

calorie row

thrusters

SLC RECOVERY

6-8 rounds AD: 3 mins at 80% 1 min rest/walk

04/25/2016


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 2:00 between sets

Back Squat (As heavy as possible 6-5-5-5-5-6)

Metcon

Metcon (Time)

2 rounds

50 double unders

20 OH walking lunges w/plate 45/35

400m run

20 plate burpees 45/35

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

04/23/2016

Salt Lake City CrossFit – WOD

Warm-up

400 meter run

3 rounds

10 meter walking lunge

10 toes to bar

10 inchworm pushups

10 jumping squats

30 second plank

Metcon (Time)

Partner Workout

21-15-9

Burpees

Jumping Pullups

After each round:

100 meter farmers carry

100 meter run

04/22/2016


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

Alternate and rest 1:00 between A1 and A2

A1: Tempo strict press @5151 (As heavy as possible 8-8-8)

A2: Tempo 90 degree bent over row @5155 (As heavy as possible 8-8-8)

Metcon

Metcon (No Measure)

EMOM X21

Min 1: 10/8 cal bike

Min 2: 10 HSPU

Min 3: 2 rope climbs

SLC RECOVERY

10 min z1 airdyne

+

Airdyne 30 seconds @85%

Airdyne 30 seconds @50%

x30

+

10 min z1 airdyne

+

30 min mobility

04/21/2016

Salt Lake City CrossFit – WOD

Warm-up

100 single unders

3 rounds:

10 banded good mornings

10 jumping squats

10 barbell good mornings

10 barbell front squats

Weightlifting

Rest 2:00 between sets

Tempo deadlift @5020 (As heavy as possible 8-6-4-8-6-4)

Metcon

Metcon (Weight)

7-5-3

deadlifts

power cleans

thrusters

rest 2:00

5-3-1

deadlifts

power cleans

thrusters

SLC RECOVERY

5K row at 75%

every 500m complete five 6″ target burpees

04/20/2016


Salt Lake City CrossFit – WOD

Warm-up

2:00 assault bike

2:00 row

200m run

Group warm-up starts 5 mins after the hour!

Gymnastics

20 mins to complete:

A1) 30 wall dead bugs

A2) Box hamstring stretch 1:00

A3) 20 hollow rocks 20 arch rocks

A4) x2 :10 HS hold +5 shrugs +5 shoulder taps

X3

Max Height Box Jump (Distance)

Max Height Box Jump
Find max in 5 mins

Metcon

Metcon (Time)

5 rounds

200m heavy carry

:30 L hang

250m row

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