Archives for Nov,2016

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Nov30

All Power

CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-up (No Measure)

10 Sit-Ups

5 Push-Ups

3 Wall Walks

Duck walk the length of the gym

10 Jumping Squats

Strength

Power Clean (1 rep max)

Metcon

Metcon (No Measure)

EMOM for 8 Minutes

Complete one rope climb, and one power clean at 75% of max EMOM.
Score is Rx if all 8 rope climbs and all 8 power cleans are completed at 75%.

Nov29

Three Minutes Later…

CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Double Unders

Then

3 Rounds

10 PVC Pass-throughs

10 Scorpion Touches

10 Iron Cross Touches

10 Good Mornings

Metcon

Metcon (4 Rounds for reps)

AMRAP in 3:00

21 OHS 95/65

21 Burpees

Row for calories in remaining time

Rest 3:00

AMRAP in 3:00

18 OHS 115/85

18 Burpees

Row for calories in remaining time

Rest 3:00

AMRAP in 3:00

15 OHS 135/95

15 Burpees

Row for calories in remaining time

Rest 3:00

AMRAP in 3:00*

12 OHS 165/115

12 Burpees

Row for calories in remaining time
Score is reps and calories for each round.

Nov28

A Little Work, a Little Rest

CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-up (No Measure)

Pick Two Goats, Two Strengths. Work for :30-:45, then switch to the next movement on the next minute. Go through each movement 3 times (this is a twelve minute workout).
Examples of goats are ring dips, wallballs, toes to bar, or double unders. Try to pick movements that are not barbell related.

Metcon

Metcon (AMRAP – Reps)

5 Rounds of :45 work, :15 rest (max reps)

Pull-Ups

Box Jumps 24/20

Push-Ups

Russian Twists 45/35

Accessory Work

3×10 Strict Ring Dips

Nov27

CrossFit Game Open 15.5

CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-up (No Measure)

With a PVC

10 Pass-throughs

10 Power Cleans from high hang (hips)

10 Power Cleans from Low Hang (knees)

10 Front Squats

10 Push Press

10 Full Cleans (squat)

10 Thrusters
Focus on PERFECT reps in this warmup, even though it’s without weight. Keep the bar close throughout this warmup.

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Accessory Work

10 Kick Ups

Kick up to a handstand (either free-standing, or against the wall), hold for a second or two, then kick down.

Nov25

Partner Test


CrossFit Great Salt Lake – CrossFit

Warm-up

Group Warm Up or Game

as a Class

Metcon (AMRAP – Reps)

16 min AMRAP

With a Partner:

1500 m Row (Cash in)

30 OH Walking Lunges

30 KB Swings

30 Wall Ball
You pick the weight for your

partnership for each movement.

Pick something that is

challenging enough

for both of you!

Nov24

Climb and Run

CrossFit Great Salt Lake – CrossFit

Metcon (Time)

4 Rounds for time

3 Rope Climbs

Run 400 meters

Gymnastics

Handstand Push Up Complex (3 Sets)

Max Effort Strict HSPU + Max Effort Kipping HSPU
Complex is meant to be unbroken, meaning you do not come off the wall in between strict and kipping HSPUs. Record your best total set. For example, if I get 3 strict HSPUs, plus 13 kipping HSPUs on my best set, I will record 1 set of 16 total. If you don’t have HSPUs, do max effort sets of tripod push-ups, or HSPUs with feet/knees on a box.

Nov23

Turkey Day Mash Up


CrossFit Great Salt Lake – CrossFit

Metcon

Metcon (Time)

In Teams of 3 Complete for Time:

Elizabeth 21-15-9 Cleans & DIps

Fran 21-15-9 Thrusters & Pull ups

Diane 21-15-9 Deadlifts & HSPU

Each partner will only do 1 of the ladies.

You will complete your first round of 21 of the barbell movement than tag your partner. After you have all completed those you will move on to

the gymnastic movement of 21 and so forth tell all of you complete your

final round of 9.

Nov22

Hot and Heavy


CrossFit Great Salt Lake – CrossFit

Metcon

Metcon (Time)

3 Rounds for Time

6 Hang Squat Cleans 185/125

12 Burpees
Rest 5:00 minutes, then do second metcon.

Metcon (Time)

3 Rounds for time

6 Ground to Overhead 185/125

4 Muscle Ups

Nov21

Base Line Test


CrossFit Great Salt Lake – CrossFit

Warm-up

Warm Body (No Measure)

2 Rounds

Bear Crawl 2 Lengths of Gym

Inch Worm 2 Lengths of Gym

10 Burpee Broad Jumps

10 Jumping Pull Ups

10 Ring Dips

Metcon

Baseline WOD (Time)

Row 500m

40 Air Squats

30 Situps

20 Pushups

10 Pullups
Rest 5 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

6 HSPU

30 Du’s

Nov20

Crossfit Total


CrossFit Great Salt Lake – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

The CrossFit Total (Total Weight)