Author Archives: SLC Crossfit

07/02/2016


Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

200 meter run

10 pass throughs

10 reverse burpees

10 meter walking lunge

10 cartwheels

10 inchworm pushups

30 second reverse plank

200 meter row

Metcon (Time)

4 rounds:

100 meter farmer’s carry

10 inverted burpees

20 jumping lunges

and some running

07/01/2016


Salt Lake City CrossFit – WOD

There will be one class on July 4th at 10:00 am

Warm-up

200m run

250m row

20 cal AD

Starting at garage ending at cage down and back for each movement:

lateral plank walk

high skips

crab walk

high knees

bear crawl

butt kicks

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Tempo press @51×2 (As heavy as possible 7-7-7-7)

A2: Tempo 90 degree bent over row @5155 (As heavy as possible 7-7-7-7)

Metcon

Metcon (AMRAP – Rounds)

EMOM for as long as possible

7 Thrusters, 75/55

7 Pull ups

7 Burpees

Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

06/30/2016


Salt Lake City CrossFit – WOD

Warm-up

2 rounds:

200m run

10 good mornings (band, PVC, or BB)

10 toe touches

10 jumping jacks

5 inch worms w/1 push up

then 2X1:00 samson stretch each leg

Weightlifting

Deadlift (As heavy as possible 7-7-7-7)

Rest 2:00 between sets

Metcon

Metcon (Time)

Granite Games #4

5-10-15-20-15-10-5

overhead squats (choose weight that you can cycle quickly)

toes to bar

SLC RECOVERY

3 rounds: 5 mins AD at 80% rest 3:00 5 mins row at 80% rest 3:00

06/29/2016


Salt Lake City CrossFit – WOD

Warm-up

30 cal row

200m run

Group warm-up starts 5 mins after the hour!

Gymnastics

20 mins skill work!

Practice skills like: kipping pull-ups, butterfly pull-ups, chest to bar, bar muscle ups, ring muscle ups, toes to bar, handstands, HSPU, rope climbs, etc.

Then, as a group:

Hollow rock tabata

+

arch rock tabata

Metcon

Metcon (Time)

1000m row

3 rounds of:

10 HSPU

15 box jumps 24/20,

200m run

1:00 plank

SLC RECOVERY

6-8 rounds

1:00 AD

1:00 plank

1:00 run

1:00 hollow rocks

1:00 row

1:00 L hang

06/28/2016


Salt Lake City CrossFit – WOD

Warm-up

Group “rowling” starts 5 mins after the hour!

Set everyone up on a rower and have them try to rowl a perfect strike. To get a perfect strike athletes must use FULL pulls on the rower with NO breaks in between pulls and land exactly on 100m.

Switch and rest as needed. Each athlete must try 5 times. Complete 5 pass thrus and 5 inch worms + *penalty air squats in between attempts

Weightlifting

Alternate and rest 1:00 between A1 and A2, score highest set on both

A1: Chest-To-Bar Pull-ups (5 sets of max effort strict C2B BW/band/weighted)

A2: Ring Dips (5 sets of max effort ring dips BW/band/weighted )

Metcon

Metcon (Time)

18-15-12

power snatch 95/65

calorie 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

06/27/2016


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

25 jumping jacks

7 GHD sit-ups

7 GHD ext

3 inch worms w/2 push-ups

:30 side star plank each side

Weightlifting

Backsquat tempo @44X1 (As heavy as possible 10-8-6-10 rest 2:00 )

Metcon

Metcon (AMRAP – Reps)

5 rounds:

In a 2 minute window

5 man makers (choose weight)

ME double unders in remaining time

rest 1:00
Score is the average of double unders for all 5 rounds

SLC RECOVERY

200m row @80%

rest :30

15 cal AD @80%

rest :30

X10

+

20 mins mobility

06/25/2016


Salt Lake City CrossFit – WOD

Warm-up (No Measure)

400 meter run

3 rounds:

5 burpees

10 knees to elbows

15 squats

30 second handstand

Metcon (Time)

6 rounds:

3 wall walks

6 box jumps

12 wall balls

18 situps

06/24/2016


Salt Lake City CrossFit – WOD

Warm-up

400m run

Crab walk battle!

Split class, half starts at garage half starts at rig. At 3,2,1 proceed to crab walk into the middle of the floor and (nicely) try to get your opponents to come out of crab position by getting arms or legs from underneath them. Once butt touches floor then you are out and must hold plank until there is only one person left.

Weightlifting

Alternate and rest 1:00 between A1 and A2

A1: Max rep strict HSPU (strict RX/scale kipping) (5 sets of max effort HSPU )

A2: Max rep parallel to floor ring row (5 sets of max effort ring rows )

Metcon

5 rounds:

6 burpee chest to bar

20 mountain climbers

30 double unders

rest :90

SLC RECOVERY

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

06/23/2016


Salt Lake City CrossFit – WOD

Warm-up

3 laps around gym with heavy object

then:

2 rounds (squeezing glutes at top!!)

7 slow back squats with BB

7 jumping squats (no BB)

10 single leg good mornings

10 cal row

Weightlifting

Deadlift (3X3 at 75% )

Rest 2:00 between sets

Metcon

Metcon (Weight)

1000m row

20 complex: 2 DL+ 1 hang power clean + 1 hang squat clean

SLC RECOVERY

at 70%

6 rounds:

200m run

20 sit-ups

5 wall walks

:30 side star plank each side

06/22/2016


Salt Lake City CrossFit – WOD

Warm-up

5 mins mobility

Group warm-up begins with:

1:00 max effort single unders

rest :30

2:00 max effort double unders, every time you mess up complete 1 burpee

Gymnastics

25 mins to complete the following in any order, partition reps as needed:

-20 arch hollow med ball throws

-20 arch hollow swings on rings

-accumulate 3 mins L-sit

-20 of complex: 3 hollow rocks+2 V-ups+roll to 3 arch rocks

-3X10 ft HS walk OR 3X3 wall walks+ 10 shoulder taps

-accumulate 3 mins thoracic barbell stretch

Metcon

Metcon (AMRAP – Reps)

7 rounds (or 21 mins)

2 mins on 1 min off

10 TTB

20 cal AD

10 burpees

20 KBS 53/35

SLC RECOVERY

3 Rounds:

500 M row

20 jumping jacks

10 inch worms (deep stretch)

+

10 turkish get ups light weight

10 M lateral plank walk

+

3 Rounds:

20 cal airdyne

10 banded good mornings 10 hollow rocks w/perfect form

500 M row