Archives for Feb,2017

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Feb28

Move It All

CrossFit Great Salt Lake – CrossFit

Warm-up

Find a partner, and do Junkyard Dog, 10 around-the-house, and 10 over/unders.

Junkyard Dog Video:

https://youtu.be/6Y_DegDzdzo

Metcon (AMRAP – Reps)

AMRAP in 6:00

10 Burpees

10 Box Jumps

10 Pull-ups

Rest 3:00

Metcon (AMRAP – Reps)

AMRAP in 6:00

10 HSPUs

10 KB Swings 53/35

10 Dumbbell Shoulder to Overhead 50/35

Metcon (AMRAP – Reps)

3:00 max effort

Assault Bike (Calories)

Feb27

Legs etc.

CrossFit Great Salt Lake – CrossFit

Warm-up

3 Rounds

10 Bend and Bows

10 Good Mornings

30 Double Unders

10 Squats

10 Push Ups

10 Hollow Body to Superman

Spend a few minutes working on hip mobility. Some ideas: spiderman stretch, couch stretch, banded samson stretch, butterfly sit.

Front Squat (1-1-1-1-1)

Go for a new 1RM today! Once you’ve established a 1RM, do 1 rep at 90%, and 1 rep and 85%.

Metcon (AMRAP – Reps)

3 Rounds

:30 work, :30 rest

1. Sit-Ups

2. Dumbbell Overhead Lunges 50/35

3. Double Unders

Feb26

Shoulder TIme

CrossFit Great Salt Lake – CrossFit

Warm-up

Row or Run 500/400

10 Banded Bicup Curls

10 Banded Shoulder Press

10 Banded Good Mornings

10 Star Jumps

Push Press (3-3-3-3-3)

Work up to 75% of your 1RM, then do all five sets at that weight.

Metcon (AMRAP – Reps)

Push Press

Drop to 60% of your 1RM, then do an unbroken, max effort set.

Metcon (Time)

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

Pistols

Pull Ups

Feb24

Shake Off Your Week

CrossFit Great Salt Lake – CrossFit

Metcon (Time)

With a partner complete

5 rounds

30 wall balls 20/14

30 cal row/bike

30 hang cleans 95/65

30 Wall ball Sit ups

Feb23

CrossFit Games Open 17.1

CrossFit Great Salt Lake – CrossFit

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Feb22

Breathe Easy

CrossFit Great Salt Lake – CrossFit

The CrossFit 2017 Open will be announced tonight at 5pm PST! Come in for the big reveal, and get ready to hit it hard on Friday!

Warm-up

3 Rounds

5 Burpees

5 Inch Worms

10 Walking Lunges

Spend 3:00 rolling out your feet with a Lacrosse ball.

Metcon (Time)

For Time

1000 m Row

100 Double Unders

750 m Row

75 Double Unders

500 m Row

50 Double Unders

250 m Row

25 Double Unders

Accessory Work

3×15-20 GHD sit ups

Feb21

Sweat Long and Prosper


CrossFit Great Salt Lake – Competitors

Metcon (AMRAP – Reps)

AMRAP* in 40 minutes

1,000 m row

30 burpees

30 lunges

30 russian kettlebell swings

1:00 Assault bike
*With the Open around the corner, we’ll be working on some low-impact metabolic conditioning. This is meant to be done SLOWLY, think 50-60% effort. We’ll get a great sweat on without wrecking ourselves for the rest of the week. So, even though this is “as many reps as possible” you should definitely not be redlining!

Feb21

Back It Up

CrossFit Great Salt Lake – CrossFit

Warm-up

Run 400 m

10 Good Mornings

10 Burpees

1:00 on each leg: banded Samson Stretch

Back Squat (3-3-3-3-3)

Work up to 80% of your 1RM back squat, and do all five sets at that weight.

Metcon (AMRAP – Reps)

Back Squat Max Set

Drop to 80% of the sets of three you did today and do a max effort unbroken set.

Metcon (Time)

For Time:

25 Flying Burpees

Feb20

Tabata Tuesday

CrossFit Great Salt Lake – CrossFit

Warm-up

Row 2:00

Pick 2 weak movements (preferably not barbell)

EMOM for 9 minutes do :30 work, rest :30

1. Burpees

2. Weak Movement #1

3. Weak Movement #2

Metcon (AMRAP – Reps)

Tabata Mash Up (alternate movements)

1. Assault Bike (cals)

2. Push Press 95/65

3. Box Jumps 24/20

4. Ring Dips
Tabata is :20 of work, with :10 rest, for 8 rounds. You’ll do max calories on the assault bike for :20, move next to push press for :20, followed by box jumps, then ring dips, then start back on assault bike for your second round. The workout will take you 16 minutes. Score is total reps.

Accessory Work

Roll out your quads, back and hamstrings.

Feb19

Cleaning Day

CrossFit Great Salt Lake – CrossFit

Warm-up

Row, Run or practice double unders for 5:00

With an empty barbell or PVC:

3 high clean pulls from the hip

3 power cleans, from the the hip

3 Front Squats (elbows UP!)

3 Full Cleans from the hip

3 Split Jerks

Repeat except start from knees on clean drills (hang position)

Clean and Jerk (1-1-1-1-1)

Work up to heaviest 1RM clean and jerk for today.

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Step ups are considered Rx for this one.