Archives for Jun,2017

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Jun29

Tag Team


CrossFit Great Salt Lake – CrossFit

Warm-up

Warm-Up (No Measure)

400 M Run

20 Lunge & Twist

20 Pass Throughs W/ Band

100 Single Unders

15 Sit-Ups

15 Supermans

Banded Overhead Distraction

Metcon (AMRAP – Reps)

AMRAP in 25:00*

6 Goblet Squats (heavy)**

9 Toes to Bar

12 Kettlebell High Pulls (heavy)

*With a Partner, one partner working at a time, alternate rounds.

**Pick a kettlebell that is challenging for you today.

Jun28

EMOM to Turbo

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

Metcon (AMRAP – Reps)

EMOM for 8:00

5 Hang Power Snatches 95/65

30 Double Unders

At 8:00 go immediately into a 2:00 AMRAP of the same thing. Score is total reps (include your EMOM rounds). So if you get all 8 minutes of the EMOM as prescribed, then your score is 280 plus the reps you complete in the AMRAP.

Metcon (AMRAP – Reps)

OPTIONAL BONUS METCON

Death by Assault bike

Start with 2 calories on the assault bike, then add 2 calories each minute until you cannot complete all calories within the minute.

Accessory Work

Accumulate 3:00 of Upside Down

Accumulate 3:00 of Plank Hold

Jun27

Oly Day (Clean/Jerk)

CrossFit Great Salt Lake – CrossFit

Warm-up

Llifting Warmup (No Measure)

500 M Row or 4 Min Double Unders

10 Shoulder Pass Throughs

10 Good Mornings

10 Air Squats with a twist

10 strict press with an empty bar

10 Snatch Balance with an empty bar

10 Clean with an empty bar

Group

Strength

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

Work up to a max for today. Clean is a FULL clean.

Bent Over Row (3-3-3-3-3)

ROMWOD

Coach’s choice ROMWOD. Get your swole and flexy on!

Jun26

Fitter than your EMOM


CrossFit Great Salt Lake – Competitors

Warm-up

GSL Warm-up (No Measure)

500 M Row

10 Good mornings

10 Press

10 Front squats

10 Jerks

Metcon (AMRAP – Reps)

EMOM 4 minutes on, 1 minute off for 4 rounds (20 minutes)

Every Minute:

7 Hang Power Cleans 135/95

7 Burpees
Scale to a load you can perform unbroken and finish each minute in 45 seconds or so.

Metcon (AMRAP – Reps)

4:00 AMRAP

10 Handstand Push Ups

10 Pull Ups

Jun26

CrossFit Mixer

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

Metcon

Metcon (Time)

10 Power Cleans 155/105*

200 meter Run

20 Pull Ups*

200 meter Run

30 Box Jumps 24/20

200 meter Run

40 Wallballs 20/14*

200 meter Run

30 Box Jumps

200 meter Run

20 Pull Ups

200 meter Run

10 Power Cleans

*Rx+ option: 225/155 Power Clean, Chest to Bar Pull Ups, Wallballs 30/20

Jun25

Heavy Things

CrossFit Great Salt Lake – CrossFit

Warm-up

General Warm Up (lower body) (No Measure)

Run/Row 400/500

15 Wallball Side Tosses (toss to the wall)

10 Wallballs

10 Burpees

10 Step Ups

10 Samson stretch

10 Good Mornings

10 Push Ups

Work on Hip Mobility

Strength

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

Work up to a max for today.

Shoulder Press (1-1-1-1-1)

Work up to a max for today.

Metcon

Metcon (Time)

400 meter farmer carry 53/35*

Rx+ 70/35

WALK, don’t run.

Jun24

Don’t Skip Thrusters


CrossFit Great Salt Lake – CrossFit

Warm-up

Posterior Chain Warm Up (No Measure)

10 Inch Worms

Bear Crawl (two lengths of the gym)

20 Walking Lunges

20 Banded Good Mornings

Monster Walk (2 lengths of the gym)

Metcon (AMRAP – Reps)

3 Rounds

On a 3:00 clock, row 500 meters, then complete as many thrusters* as possible with remaining time. Rest 1:00 between each round.

*Thrusters 115/75

Accessory Work

50 V-Ups. Focus on form, not on speed.

Jun23

Competitors Sunday


CrossFit Great Salt Lake – Competitors

Warm-up

Warm-up (No Measure)

12 minute EMOM

1. 7 Toes to Bar

2. 15 GH Sit Ups

3. 40 Double Unders (unbroken)

4. 3-5 Strict Handstand Push Ups

Metcon

Big Sexy (Time)

5 Rounds for time:

6 Deadlifts, 315#

6 Burpees

5 Cleans, 225#

5 Chest-To-Bar Pull-Ups

4 Thrusters, 155#

4 Muscle-Ups
In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here

Jun22

Team Effort


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

Metcon (AMRAP – Reps)

AMRAP in 10:00

10 Walking Lunges

10 Dumbbell Snatches 50/35

10 Burpees*

*Partners working one at a time, alternate rounds.

Rest 5:00

Metcon (AMRAP – Reps)

AMRAP in 10:00

Run 200 meters

10 Toes to Bar

10 Box Jumps 24/20*

*One partner working at a time, alternate rounds. Run counts as one rep.

Jun21

Squat Day


CrossFit Great Salt Lake – CrossFit

Warm-up

QUADZILLA warmup (No Measure)

500 M Row

10 spiderman lunges

10 squat to toe touch

W/bar

10 good mornings

10 deadlifts

10 front squats

10 back squats

Foam roll low back, hamstrings, and quads

Back Squat (1-1-1-1-1)

Work up to a 1RM for today. Then, do 1 rep at 90%, 2 reps at 80%, and 3 reps at 75%.

Metcon (AMRAP – Reps)

EMOM for 8 minutes

10 Box Jumps

5 Ring Dips
If you can’t complete the reps each minute, complete the workout as an AMRAP. Score is number of reps completed, so if I complete all 8 minutes, my score will be 120.