Archives for Jan,2017

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Jan31

Diane


CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-up (No Measure)

400 M Run

10 Pushups

10 Strict pullups

10 Band pull aparts

10 Scorpions

Power Clean (1-1-1-1-1)

Work up to a heavy power clean for today.

Diane (Time)

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

Accessory Work

Spend 10:00 rolling out your back, legs, and shoulders.

Jan30

30s Hurt So Good

CrossFit Great Salt Lake – CrossFit

Metcon (Time)

30 Calorie Row

30 Burpee Box Jump Overs 24/20

30 Wallballs 20/14

30 Power Snatches 95/65

30 Clusters 95/65
Compare your scores to 7/18/2016.

Accessory Work

Accumulate 3:00 in a handstand hold.

Option 1: hold a standard handstand against the wall.

Option 2: hold a handstand, nose and belly facing the wall.

Option 3: accumulate 3:00 in a freestanding handstand (no wall)

Jan29

Going Up

CrossFit Great Salt Lake – CrossFit

Warm-up

10 Star Jumps

10 Jumping Pull Ups

10 Burpees

30 Double Unders

Hang from the bar for 1:00

Repeat

Thruster (1-1-1-1-1)

Work up to a max for today. No racks.

Metcon (AMRAP – Reps)

In 3:00

Row 500 meters, then with remaining time, max reps

Shoulder to Overhead 95/65*

Rest 2:00

In 3:00

Row 500 meters, then with remaining time, max reps Shoulder to Overhead 135/95

Rest 2:00

3:00

As many double unders as possible.
Score is shoulder to overhead plus double unders.

Jan27

Round and Round We Go


CrossFit Great Salt Lake – CrossFit

Warm-up

2 Rounds

10 Wallball tosses*

10 Wallball pass overs*

10 Wallball pass unders*

Buddy Carry down and back

*with your partner

Metcon (Time)

10 Rounds*

50 Double Unders

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

*With a partner, one person working at a time, divide reps evenly between partners.

Jan26

Stick to Your Pace

CrossFit Great Salt Lake – CrossFit

Warm-up

2 Rounds

10 Pause Lunges

10 Inch Worms

10 Bend and Bows

10 Burpees

Sit in the bottom of your squat for 2:00

Metcon (AMRAP – Reps)

AMRAP in 3:00 of

50 Wallballs 20/14

30 Toes to Bar

15 Ground to Overhead 155/105

Rest 2:00

Metcon (AMRAP – Reps)

AMRAP in 6:00 of

50 Wallballs 20/14

30 Toes to Bar

15 Ground to Overhead 155/105

Rest 2:00

Metcon (Time)

Complete for time

50 Wallballs 20/14

30 Toes to Bar

15 Ground to Overhead 155/105

Jan25

Hang in There


CrossFit Great Salt Lake – CrossFit

Metcon (Time)

Cash In: 30 Russian Kettlebell Swings 70/53

21-15-9

Bar Facing Burpees

Overhead Squats 95/65

Cash Out: 30 Russian Kettlebell Swings 70/53
Time includes cash in and cash out.

Warm-up

EMOM work for :30, rest for :30

3 Rounds

1. Weakness (you pick)*

2. Double Unders

3. Weakness (you pick)*

4. Wall Walks

*Pick two movements that you need to work on (preferably not barbell).

Bent Over Row (5-5-5-5-5)

Accessory Work

30 Banded Good Mornings

Jan24

CrossFit Games Open 16.3

CrossFit Great Salt Lake – CrossFit

Warm-up

2 Rounds

10 Burpees

10 Inch worms

10 PVC Pass Throughs

5 Jumping Bar Muscle Ups (from a box) OR Jumping Pull-Ups

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Metcon (AMRAP – Reps)

3 Rounds

1:00 HSPUs (max effort)

Rest 1:00

Accessory Work

3×15 Back Extensions (GH Machine)

Jan23

Seeing Double


CrossFit Great Salt Lake – CrossFit

Metcon (Time)

100 Double Unders

10 Sit Ups

80 Double Unders

20 Sit Ups

60 Double Unders

30 Sit Ups

40 Double Unders

40 Sit Ups

20 Double Unders

50 Sit Ups

Rest 5:00

Strength

Push Press (1×2)

You will only have 6 minutes to work up to a 2rm push press. This may not be enough time to get as heavy as you’d like. That’s okay. Keep in mind your time frame as you plan your jumps, and warm up sets!

Jan22

Franiphobia


CrossFit Great Salt Lake – CrossFit

Warm-up

Agility Drills

10 Bend and Bows

10 Tuck Jumps

10 Shoulder Press (barbell or PVC)

10 Good Mornings (barbell or PVC)

Strength

Front Squat (5×5)

Warm up to 75%, then perform all five sets of 5 at 75% of 1RM.

Metcon (AMRAP – Reps)

3 Rounds

1:00 Max Effort Thrusters 95/65*

1:00 Max Effort Pull ups*

1:00 Rest
Rx+ option: Thruster 135/95

Chest to Bar Pull Ups

Accessory Work

100 sit ups*

Spend a few minutes working on shoulder mobility with a lacrosse ball, or with a band.

*If you are great at sit-ups and want a little more of a challenge, consider doing weight sit-ups, or GHD sit-ups.

Jan20

Work Together

CrossFit Great Salt Lake – CrossFit

Warm-up

Find a partner (for the wod, as well as for the warm up!) Then, with your partner:

10 wallball tosses

10 wallball sit ups

10 wallball twist and pass

10 wallball over and unders

Fireman or piggy back carry (length of gym)

Metcon (Time)

For Time:

Row 500 meters*

125 Double Unders*

55 Deadlifts 185/135**

55 Toes to Bar**
*Partner A will start on the row, while Partner B completes 125 double unders, then the partners will switch. Each partner must row, and each partner must complete 125 double unders before moving onto deadlifts.

**For deadlifts and toes to bar, only one partner will perform reps at a time. While one partner deadlifts, the other partner must stand with their barbell. While one person does toes to bar, the other partner must hang from the pull-up bar. Reps may be partitioned between partners as desired.