Author Archives: SLC Crossfit

08/22/2017


Salt Lake City CrossFit, Salt Lake City CrossFit – WOD

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)

Weightlifting

Metcon

Front Squat (As heavy as possible 6X3 )

Rest 2-3 mins between sets

Cooldown

Metcon (AMRAP – Reps)

4 sets:

30 double unders into MAX effort set of unbroken wallballs 20/14

rest 90 between sets, score is total wallball reps

Cooldown

Easy 200m jog/walk

+

1:00 couch stretch each leg

1:00 pigeon stretch each leg

2-3 mins foam rolling

08/21/2017


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

A1: Weighted dips (As heavy as possible 6X3 )

Rest 1:00 between A1 and A2

A2: Weighted Pull-ups (As heavy as possible 6X3 )

Rest 2:00 between sets

Metcon

Diane (Time)

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

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

08/19/2017


Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

20 calorie air dyne

200 meter run

250 meter row

2 rounds:

10 inchworm pushups

10 broad jumps

20 lateral hops

10 meter walking lunge

then:

1 minute standing hamstring stretch

1 minute couch stretch (each leg)

Metcon

Metcon (Time)

With a partner complete:

800 meter run

Every 100 meters perform 10 squats

then:

4 rounds of

10 meter plank hop burpee

40 meter plank walk

08/18/2017


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)

Weightlifting

Back Squat (3X3 at the heaviest 5X5 weight from last week )

Rest as needed (at least 2-3 mins)

Metcon

Metcon (AMRAP – Reps)

4 rounds:

15 box jumps 24/20

in remaining time complete MAX effort squat snatch 95/65

rest 2:00

rounds 1 and 2 are 1:30

rounds 3 and 4 are 2:00
Score is total squat snatch

Cooldown

200m run

90 sec banded hip distraction

90 sec couch stretch

90 pigeon stretch

08/17/2017


Salt Lake City CrossFit – WOD

Warm-up

500m row

group warm-up starts 5 mins after the hour!

The SNAIL!

2 people at at time pushing for :30.

At the end of their :30 a new pair QUICKLY transitions in and starts their :30 push.

In the meantime, if you aren’t pushing the snail, complete 10 jumping jacks + 10 sprawls until it’s your turn.

Each pair must push 4X

Weightlifting

A: Push Press (3X3 at heaviest 5X5 weight last week )

Rest 2 minutes

B1: Single arm ring row (6-8 reps each arm slow and controlled )

Rest :30

B2: Side star plank (Accumulate :30 each side )

Rest :10 between arms, 1:00 between B1 and B2

Metcon

Metcon (Weight)

Every 2:00 for 8 rounds

8 shoulder to overhead (choose weight)

6 chest to bar pull-up

200m run

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

08/16/2017


Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Gymnastics

20-25 minutes or 3-4 rounds:

A1) Handstand with sliders 3-5 reps

A2) L- sit flutter kicks 20 reps

A3) RX+ wall walks 3 reps

A4) Dragon flag 5 reps as slow and controlled as possible

+

Abmat sit-up tabata as a class

Metcon

Metcon (Calories)

Max calorie row in 8 minutes

Metcon (Calories)

rest 2:00

Max calorie assault bike in 10 mins

Cooldown

Easy 200m jog/walk

+

1:00 couch stretch each leg

1:00 pigeon stretch each leg

2-3 mins foam rolling

08/15/2017


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

Front Squat (3X3 at your heaviest 5X5 set from last week )

Rest 2-3 minutes between sets

Metcon

Metcon (Weight)

EMOM X20

Odd: 7 bar facing burpees

Even: 3 touch and go power cleans + 2 thrusters

Cooldown

3-5 mins assault bike

90 sec standing hamstring stretch

90/leg standing quad stretch

90 seated butterfly stretch

08/14/2017


Salt Lake City CrossFit – WOD

Warm-up

400m run

10 inch worms with 2 push ups

30 jumping jacks

7 turkish get ups each side (light-moderate)

30 jumping lunges

A1: Bench Press (3X3 at heaviest 5X5 weight from last week )

Rest 1:00 between A1 and A2

A2: Double dumbbell prone row (As heavy as possible 8-10 reps )

Increase weight with sets, rest 2:00 between sets

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups

08/12/2017


Salt Lake City CrossFit – WOD

Warm-up

Warm-up (No Measure)

250 meter row

200 meter run

3 rounds:

5 inchworm pushups

5 reverse burpees

10 meter walking lunge

10 leg swings

10 hollow crunches

20 second reverse plank

20 second side plank (each side)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 12

100 meter farmers carry

10 squats

100 meter run

10 jumping lunges

Metcon (AMRAP – Reps)

8 minutes Tabata alternating

burpees

toes to bar

08/11/2017


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

Back Squat (5X5 heavier than last week!! )

Rest as needed between sets (at least 2 minutes)

Metcon

Metcon (Time)

3 rounds:

25/20 calorie assault bike

5 of the complex:

hang full snatch + full snatch from floor + 3 overhead squats

rest 2:00 between rounds

Metcon (AMRAP – Reps)

rest 3 minutes after last round

3 sets of MAX EFFORT unbroken kettlebell swings at 53/35

rest 1:00 between sets

Cooldown

3 mins easy pace truform

+

1:00 standing quad stretch/leg

1:00 couch stretch/leg

20 slow GHD back extensions