Author Archives: SLC Crossfit

06/27/2017

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

A: Overhead Squat (3X3 at 75% rest as needed )

B: Snatch grip RDL (3X3 at 75% rest as needed )

Metcon

Metcon (Weight)

EMOM X21

M1: 10 wall balls 20/14

M2: 30 double unders

M3: 14 overhead walking lunges (choose weight)

Cooldown

Easy 200m jog/walk

+

1:00 couch stretch each leg

1:00 pigeon stretch each leg

2-3 mins foam rolling

06/26/2017

Salt Lake City CrossFit – WOD

Warm-up

50 calorie assault bike

2 rounds:

:30 side star plank each side

10 single arm bottoms up kettlebell press each arm

10 barbell landmine press each arm

10 goblet squats

50 jumping jacks

Weightlifting

A: Shoulder Press (3X3 at 75% rest as needed )

B: Push Press (3X3 at 75% rest as needed)

C: Weighted Pull-ups (3X3 at 75% rest as needed)

Metcon

Metcon (Time)

6 rounds:

200m run

10 pull-ups

15 push-ups

rest :30

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

06/24/2017


Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 meter row

2 rounds:

10 inchworms

10 pass throughs

10 second handstand w/ 10 shoulder shrugs

20 meter plank walk

then:

1 minute couch stretch (each leg)

Metcon

Metcon (Time)

1-10 Ladder

burpees

10 meter bear crawl

06/23/2017


Salt Lake City CrossFit – WOD

Warm-up

500m row

20/arm wall facing single arm overhead squat with KB

100ft walking lunge

50 jumping jacks

10 inch worms with 1 push up

Weightlifting

A: Squat Snatch (Find your 8RM touch and go in 4 sets )

Increase weight with sets, rest as needed

B: Squat Snatch (EMOM X8 3 touch and go snatch at 80% of A )

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

06/22/2017


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

10 calorie ski

10 single arm landmine press

10 hollow arch swings

2 wall walks

+

10 minutes split jerk review and practice with an empty barbell or PVC

Weightlifting

4 push press + 3 push jerk + 2 split jerk (6X1 increasing weight, rest 2:00 between sets )

Work to a heavy complex in 6 sets

Metcon

Metcon (No Measure)

EMOM X8

5 burpee pull-ups

Metcon (AMRAP – Reps)

Rest 1:00 after the EMOM

then 3 X 1:30 max effort power clean and jerks 135/95

rest 1:00 between

Score is average of all 3 rounds

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

06/21/2017

Salt Lake City CrossFit – WOD

Happy Birthday Coach Brock!

Warm-up

30 cal row

200m light farmers carry

20 power skips across floor

10 broad jumps across floor

20 alternating ski jumps/lateral hops

10 frog hops across floor

10 single leg hops right/left

+

with a partner: 400m total (200m each) resistance band run with band around waist (switch at end of 400m)

Gymnastics

3 Rounds of:

:15 L-Sit Hold

:30 Supine GHD hold (face up, torso parallel to the ground)

:60 Prone GHD hold (face down, torso parallel to the ground)

+

15 minutes of weakness Wednesday!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

20/15 cal assault bike

15 KBS 53/35

30 double unders

rest 1:00 after each round

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

06/20/2017

Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

20 cal ski

20 alt single leg kettlebell deadlifts

10 light dumbbell step ups 20″

10 push-ups

10 KBS

Weightlifting

X4 alternate and rest, build in weight

A1: Kettlebell front rack step ups (4X20 alternating steps )

With 2 KB in front rack step up onto a box (height of choice) alternating legs
Rest 1:00

A2: Sled push (Heavier than last week! )

As heavy as possible
Final week with sled, make it count! Rest 2:00 between sets

Metcon

Metcon (Time)

400m run

30 box jumps 24/20

20 pull-ups

400m run

20 pull-ups

30 box jumps 24/20

400m run

Cooldown

3-5 mins assault bike

90 sec standing hamstring stretch

90/leg standing quad stretch

90 seated butterfly stretch

06/19/2017

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

Weightlifting

X5 Rest 2:00 between sets

A1: Push Jerk (Work to a heavy set of 5 in 5 sets )

Rest :30 between A1 and A2

A2: Bent over barbell rows (Work to a heavy set of 5 in 5 sets )

Rest 2:00 between sets

Metcon

Metcon (Time)

21-15-9

Calorie row

power clean 95/65

shoulder to overhead 95/65

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

06/17/2017


Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

500 meter row

3 rounds:

10 strict knees to elbows

10 burpees

10 squats

20 second handstand

Metcon

Metcon (Time)

4 rounds:

3 wall walks

6 pull-ups

9 wall balls

12 sit-ups with ball

200 meter run

06/16/2017

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: Squat Clean (4 sets to establish an 8rm )

Rest 2:00 between sets

B: Squat Clean (EMOM X8: 3 touch and go squat cleans at 80% of A)

Metcon

Metcon (Time)

80 bar facing burpees

emom 3 thrusters 95/65

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions