03/23/2016

Salt Lake City CrossFit – WOD Warm-up 2 rounds: 200m run 20 lateral jumps 10 (each leg) single leg lateral jumps 10 broad jumps 10 yoga push-ups :30 HS hold facing wall (chin to toes and hollow position!) Gymnastics 20 mins A1) Box handstand hamstring stretch :45 A2) Straight body levers 5X:08:10 down A3) T-In/T-Out: […]

03/22/2016

Salt Lake City CrossFit – WOD Warm-up 400m run 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: Shoulder Press (As heavy as possible 8-6-5-5-5 ) A2: Weighted Pull-ups (As heavy as possible 8-6-5-5-5) Metcon rest 1:00 between B […]

03/21/2016

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 :30 HS hold 5 HR push ups then :90 deep sampson stretch each leg Weightlifting Rest 2:00 between sets 1 […]

03/19/2016

Salt Lake City CrossFit – WOD Warm-up Warm-up (No Measure) 400 meter run 3 rounds 10 squat jumps 10 pass throughs 10 burpees 10-20 seconds dead hang 30 seconds handstand Metcon Metcon (5 Rounds for reps) 5 rounds of: 5 wall walks 10 toes to bar 15 wall balls 20 meter broad jump Round 1 […]

03/18/2016

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: Bench Press (AHAP 8-6-6-5-5 ) A2: Weighted ring rows (body parallel to floor) […]

03/17/2016

Salt Lake City CrossFit – WOD Warm-up Your choice: 500m row/400m run/50 DU/30 cal AD 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 Squat snatch complex: 2 power position SN + 2 hang (at knee) SN + 1 from […]

03/16/2016

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 20-25 mins A1) 1:00 box shoulder stretch A2) 8 hollow/arch roll + V up A3) 2 […]

03/15/2016

Salt Lake City CrossFit – WOD Warm-up 500m row 3 rounds :20 each movement air squats pull-ups plank jumping lunges then: 1:00 calf stretch each leg 200m run Weightlifting Alternate and rest 1:00 between A1 and A2 A1: Weighted ring dips (As heavy as possible 10-8-6-6) A2: Both arms bent over DB row (As heavy […]

03/14/2016

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 Front squat tempo @41×1 (12-10-8-6 ) As heavy as possible, rest 2:00 between sets Metcon CrossFit Games Open 16.3 […]

03/12/2016

Salt Lake City CrossFit – WOD Warm-up 500 meter row or 100 Double unders 3 rounds: 10 inchworm pushups 10 meter squat walk 10 meter walking lunge 30 seconds in bottom position of squat Metcon 5 rounds with a partner: 5 pushups 10 squats 15 situps 20 jumping lunges 200 meter run Only one partner […]

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