Author Archives: SLC Crossfit

12/02/2016


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

A: Renegade Row (AHAP w/3 sec pause at top 4X8)

Rest 2 mins between sets

B: push press + push jerk + split jerk (Work to a heavy single of the complex in 10 mins )

Rest as needed

Metcon

Metcon (Time)

Teams of 3:

100 cal bike

75 cal row

50 push press 95/65

100 cal bike

75 cal row

50 ring rows

100 cal bike

75 cal row

50 push ups

Cooldown

3 mins Ski easy pace

+

3-5 mins foam rolling and lacrosse ball mobility

12/01/2016


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

Overhead walking lunge (Heavier than last week 4X12 steps )

alternating steps, increasing weight
Rest as needed

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

3,3,6,6,9,9,12,12…

Box overs 24/20

OHS 75/55

Cooldown

3 mins AD

90 sec pigeon stretch each leg

1:00 triangle pose each side

1:00 straddle wall sit

11/30/2016


Salt Lake City CrossFit – WOD

Warm-up

200m trueform run

Starting at garage and ending at the last platform, down and back for each movement:

butt kicks

alt high kicks

high knees

burpee broad jump

lateral plank walk

inch worms w/1 push up

then:

10 banded good mornings

10 ghd ext

10 ghd glute ham raise

Gymnastics

20 mins to complete 3-4 rounds, rest as needed:

A1) 5 eccentric tuck hangs (5-8 seconds lowering)

A2) 10ft forward/10 ft backwards slow balanced bear crawl with weight

A3) 20 alt side knee tuck w/ sliders

A4) :30 side star plank each side

Metcon

Metcon (Time)

30 weighted sit-ups

40 cal row

30 TTB

40 cal row

30 weighted sit-ups

Cooldown

3 min row easy pace

Coaches circle stretch

11/29/2016


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

20 jumping jacks

20 arm circles forward/backward

10 air squats

10 hollow arch rocks

10 hollow arch swings

:60 plank

Weightlifting

4X Alternate and rest 1:00 between A1 and A2, 2-3 mins between sets

A1: Weighted Pull-ups (1.1.1 rest :10 between cluster AHAP )

A2: 1:00 ME dumbbell strict press (:30 right arm :30 left arm MAX EFFORT )

Metcon

Metcon (Time)

3 rounds:

10 burpee pull-ups

20 KBS 53/35

50 DU

rest 2:00

Cooldown

500m row

10 slow yoga push-ups

90 sec banded shoulder distraction

3 mins lat/thoracic rolling

11/28/2016


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

4X Rest 2-3 mins between sets

Back squat/ front squat (AHAP 9 back squats into 4 front squats )

heavier than last week

Metcon

Grace 2.0 (Time)

30 squat clean and jerks 155/105

*squat clean thruster is allowed

Cooldown

3 mins Assault bike

90 sec couch stretch each leg

90 sec wall straddle stretch

90 sec standing quad stretch

11/26/2016


Salt Lake City CrossFit – WOD

Warm-up

500 meter row

3 rounds:

10 jumping squats

10 inchworm pushups

10 strict knees to elbows

20 seconds each (plank, side planks, reverse plank)

Metcon (Time)

Every minute on the minute for 10 minutes:

4 burpees

8 wall balls

Rest two minutes, then:

20 man makers

20 box jumps

20 hollow body crunches

11/25/2016


Salt Lake City CrossFit – WOD

Warm-up

3 rounds:

15 cal assault bike

10 PVC good mornings

10 PVC halos

20 lateral jumps

5 light man makers

Weightlifting

3X Alternate and rest :30 between A1 A2 and A3. 2-3 mins between sets

A1: Pendlay Row (8-8-8 increase weight )

A2: Single arm overhead carry 100m (Switch arms at 50m )

A3: Split Jerk (1.1.1 :10 rest between clusters, don’t re-rack )

Metcon

Cooldown

3 mins Assault bike

90 sec couch stretch each leg

90 sec wall straddle stretch

90 sec standing quad stretch

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

hang power snatch 95/65

1-2-3-4-5-6-7-8-9-10

toes to bar

Cooldown

Easy 30 cals assault bike

Coach led banded stretch

THANKSGIVING!


Salt Lake City CrossFit – WOD

Holiday hours:
Thanksgiving 9am class only
Friday 9am, noon, and 5pm
Saturday 10am, 11am (normal)

Warm-up

2 mins Trueform run + group warm-up!

The SNAIL!

In teams of 2, 50ft push. If you aren’t pushing complete

5 air squats

5 push-ups

6 jumping lunges

each team pushes 4X

then with your partner

starting at the garage ending at the last platform strip:

4 Wheel barrows (2 each)

4 buddy carries any style (2 each)

4 inner leg banded (3 legged race)

Down and back =1, switch as needed

Weightlifting

Overhead walking lunge (As heavy as possible 3X16)

alternating steps, increasing weight
Heavier than last week!

Metcon

Metcon (Time)

Teams of 2

2K row (switch every 250m)

100 wall balls 20/14 (switch every 5)

100 box overs (switch every 5)

800m run together

50 push-ups (partner holds plank, switch every 5)

20 wall walks (switch as needed)

300 double unders (switch as needed)

Cooldown

Coaches choice

11/23/2016

Salt Lake City CrossFit – WOD

Warm-up

500m row

4 rounds of :20 each

jumping jacks

jumping lunges

plank

HS hold

ring support hold

Gymnastics

Accumulate 2:00 inverted hang from rings

+

25 tempo TTB @3131

+

15 mins

Skin the cat/german hang: complete 5 (slow and controlled)

*Start on low rings and move to high IF you can sustain hang at end range (higher rings require more range of motion in shoulders)

*keep palms facing down

*start with tuck position, move to single leg extended or piked once tuck is easy/comfortable

* ASK FOR A SPOT if you are unsure of this movement!

Metcon

Metcon (Calories)

5X1:00 MAX EFFORT assault bike (cals)

5X1:00 MAX EFFORT ski erg (cals)

Rest as needed! Full recovery between.

Try to keep calories within 2-3 each set

*At the completion of ski and assault bike add 5 sit ups for each calorie difference from your first sprint

*Score is combined calories from all rounds of ski and assault bike

Cooldown

200m run

+

Coaches circle stretch

11/22/2016


Salt Lake City CrossFit – WOD

Holiday hours:
Thanksgiving 9am class only
Friday 9am, noon, and 5pm
Saturday 10am, 11am (normal)

Warm-up

30 cal AD

Start at the garage end at the last platform, down and back for each movement:

alternating high kicks

cartwheels (right side down, left side back)

carioca (grapevine)

inch worms

Weightlifting

3X Alternate and rest :30 between A1 and A2, 2:00 between sets

A1: Seated arnold press (3X8 increase weight )

A2: Strict lean away pull-ups w/2 sec pause at top (AMRAP 1:00 )

Metcon

21-15-9

Cal row

shoulder to OH 95/65

pull-ups

Cooldown

500m easy row

10 PVC pass throughs

1:00 single arm lat stretch

10 yoga push-ups