Archives for Apr,2017

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Apr30

CrossFit Games Open 11.1

CrossFit Great Salt Lake – CrossFit

Warm-up

3 sets

5 Toes to Bar

5 Ring Rows

10 Push Ups

Row 250 meters

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Metcon (Time)

Pick an option below:

1. 30 Bar Muscle Ups (for time)

2. 20 Ring Muscle Ups (for time)

3. 60 Chest to Bar (for time)

4. 75 Pull Ups (for time)
Indicate in notes which option you completed.

Apr28

“Abbate”

CrossFit Great Salt Lake – CrossFit

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Women’s weight is 105#. Cleans may be power cleans.

Apr28

Competitor’s Testing Day


CrossFit Great Salt Lake – Competitors

Metcon (AMRAP – Reps)

1:00 Max Effort Pull-Ups

Rest 2:00

1:00 Max Effort Burpees

Rest 2:00

1:00 Max Effort Ground to Overhead 225/155

Rest 2:00

1:00 Max Effort GHD Sit Ups

Rest 2:00

1:00 Max Cal Row

Rest 10:00, then repeat.

Apr27

Ab Chipper

CrossFit Great Salt Lake – CrossFit

Warm-up

50 Single Unders

10 Good Mornings

10 PVC Pass Throughs

10 Star Jumps

10 Hollow Body Rocks

50 Double Unders

Metcon (Time)

200 Meter Run

20 Toes to Bar

10 Pull Ups

20 Atomic Sit Ups 45/25

10 Pull Ups

20 Weight Sit Ups 45/25

10 Pull Ups

20 V-Ups

200 Meter Run

Max Height Box Jump (Distance)

Max Height Box Jump

Apr26

Cleaning Day

CrossFit Great Salt Lake – CrossFit

Warm-up

Junkyard dog

10 over and around

10 over and under

15 split jerk (footwork)

Barbell warm up with coach

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

Once you’ve established a 1RM for today, perform one clean and jerk at 90%, then one at 80%.

Metcon (Time)

4 Rounds

10 Pistols

10 Burpee Box Overs 24/20

Apr25

Run, Rabbit

CrossFit Great Salt Lake – CrossFit

Warm-up

15 good mornings

10 tuck jumps

10 lunges

10 jumping jacks

:90 each foot roll out with lacrosse ball

Metcon (6 Rounds for time)

Run 6 x 400 meters

Rest 2:00

Metcon (Time)

3 Rounds

20 GHD Sit-Ups

20 Hip Extensions (GHD machine)

Apr24

Stay on the Minute

CrossFit Great Salt Lake – CrossFit

Warm-up

Row 500 or run 400

10 walking lunges

1:00 each leg Spider-Man lunges

5 Turkish get ups

Metcon (4 Rounds for time)

Every 10:00 for 4 Rounds

Run 400 meters

25 Wallballs 30/20

25 Kettlebell Swings 53/35

50 Double Unders

Apr24

Regional Master’s Qualifier 17.1


CrossFit Great Salt Lake – Competitors

Warm-up

Row or Run 2:00 or more.

3 Muscle Up kips (rings or bar)

10 Shoulder taps

10 PVC Pass throughs

10 Hollow Body Rocks

5:00 on shoulder mobility

Metcon (AMRAP – Reps)

100 dumbbell snatches 50/35

80-calorie row

60 burpees

40 muscle-ups

Time cap: 20 minutes
This is the first master’s qualifier wod this year. While this is not an AMRAP, I wanted to have an accurate way of scoring this. If we have anyone who finished this, shame on you… get thee to the Games, fool!

Apr23

Up Front

CrossFit Great Salt Lake – CrossFit

Warm-up

25 jumping jacks

20 toes overhead

15 good mornings

10 burpees

With a barbell

10 front squats

10 shoulder presses

10 front squats

10 push presses

Front Squat + Push Press (1-1-1-1-1)

Work up to a 1RM for this complex. Use the racks today. Note, these are not thrusters. Pause, and reset for the push press.

Metcon (AMRAP – Reps)

AMRAP in 8:00

10 Wall Burpees

10 Deadlifts 135/95

10 Hang Power Cleans 135/95

Metcon (Time)

400 meter Farmer Carry 53/35*

Rx+ 70/53

Apr22

Happy Birthday, Camille!


CrossFit Great Salt Lake – Competitors

Metcon (Time)

For time

Row 500 meters

11 Burpees

33 Double Unders

11 Power Snatches 115/75

11 Burpees

33 Double Unders

11 Power Snatches 135/95

11 Burpees

33 Double Unders

11 Power Snatches 155/105

Row 500 meters

Metcon (AMRAP – Reps)

AMRAP in 11:00

3 Muscle Ups

15 Handstand Push Ups

15 Russian Kettlebell Swings 70/53