XCEL FITNESs
Crossfit
c2x
Commitment 2 excellence
The C2X CrossFit affiliate goal is to ensure that no one is left alone on their journey towards better fitness. C2X stands for “Commitment 2 Xcellence”, and we push ourselves each and every workout to achieve our very best! We love CrossFit and everything it stands for! The sense of community that drives CrossFit, propels people to new heights, goals, friendships, and ensures that they become a part of something bigger than themselves. You’re always welcome in our box!
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec singles/doubles
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
5 Double DB Snatch (build across)
2. Strength Prep
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.
3. Workout Prep
2 sets
2 Devils Press (build-in weight)
10 Double Unders
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Taylor Swift
Freedom (RX'd)
2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
(KG DB conv: 22.15s/15s)
Affiliate Compete
3 Sets:
8-6-4 Devils Press (50s/35s)
Perform 40 Double Unders after each set of Devils Press
-rest 2 minutes between sets-
(KG DB conv: 22.15s/15s)
* Score 2 slowest rounds
Independence
2 Sets:
12 Devils Press (35s/25s)
35 Double Unders
8 Devils Press (35s/25s)
35 Double Unders
4 Devils Press (35s/25s)
35 Double Unders
-rest 2 minutes between sets-
(KG DB conv: 15s/10s)
Liberty
2 Sets:
12 Dumbbell Clean and Jerks (light)
50 Single Unders
8 Dumbbell Clean and Jerks (light)
50 Single Unders
4 Dumbbell Clean and Jerks (light)
50 Single Unders
-rest 2 minutes between sets-
Target time each set: 5:30-6:30 minutes
Time cap each set: 8 minutes
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
"BikeErg Lactate Intervals"
5 Sets
1 Min Easy, Standing, High Damper (55-60 RPM),
1 Min Hard, Seated, Low Damper (95 RPM)
No rest between sets.
-Rest 2 Min-
5 Sets
1 Min Mod, Standing, High Damper (60-65 RPM),
1 Min Mod, Seated, Low Damper (85 RPM)
No rest between sets.
-Rest 2 Min-
5 Sets
1 Min Hard, Standing, High Damper (65-70 RPM),
1 Min Easy, Seated, Low Damper (75 RPM)
No rest between sets.
Total: 34 Min
Volkswagen
Freedom (RX'd)
21-18-15-12-9-6-3
Kettlebell Swings (53/36)
42-36-30-24-18-12-6
Walking Lunge Steps
(KG conv: KB 22.5/15)
Independence
21-18-15-12-9-6-3
Kettlebell Swings (36/25)
42-36-30-24-18-12-6
Walking Lunge Steps
(KG conv: KB 15/10)
Liberty
18-16-14-12-10-8-6
Russian Kettlebell Swings (light)
36-32-28-24-20-16-12
Box Step Ups (16/12)
1. Movement Prep/Activation and Increasing Heart Rate
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (Normal)
- into -
3 sets
4 Rope Pull Ups (strict pulls ups hanging from the rope) or 2 Zombie Rope Climbs
4 Muscle Cleans + Shoulder Press (empty bar)
4 Hang Power Cleans + Push Press (empty bar)
4 Clean and Jerks (empty bar)
2. Workout Prep
with Partner
3 sets (building in weight)
1 Rope Climb (Half Way)
5/4 Calorie Row (Workout Pace)
2 Clean and Jerks (Touch and Go)
Ford
Freedom (RX'd)
Teams of 2
20 Rope Climbs (split as desired)
40/32 Calorie Row (each at the same time) (2 Rowers)
60 Clean and Jerks (135/95) (split as desired)
(KG Conv: 61/43)
Individual option:
10 Rope Climbs
40/32 Calorie Row
30 Clean and Jerks (135/95)
Independence
Teams of 2
15 Rope Climbs
40/32 Calorie Row (each/same time)
60 Clean and Jerks (115/80)
(KG Conv: 52/36)
Liberty
Teams of 2
20 Burpee Pull Ups
30/24 Calorie Row (each/same time)
60 Alternating Dumbbell Clean and Jerks (light)
Target time: 14-16 minutes
Time cap: 20 minutes
Mayhem Mini-Pump: Shoulder/Glutes
4 Rounds
- 10 Barbell Strict Press @ moderate weight
- 10 Seated Single Arm DB Press @ moderate weight
- 10 Leaning Lateral Raise @ moderate weight
- 10 GHD Hip Extension @ maintain quality
- 10 Deficit Sumo DB/KB Deadlift @ moderate weight
-Rest 3 min b/t round-
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
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Testimonials
“Gym is impeccably cleaned and maintained. The equipment is in great condition. The gym owner is open to suggestions for new equipment. The staff is very friendly. I haven’t used a personal trainer, but I’ve gotten to know several of them, and they are very nice. Xcel has a much different community feel than other gyms I’ve been to. It is very welcoming and friendly.“
“Xcel has been my favorite gym for over 20 years, and I’ve been to most of the gyms in the Salt Lake valley. It’s very clean, great inventory of equipment and classes, never too busy, and a friendly and helpful staff. I’ve trained with Jess for over six years and can’t recommend him highly enough. With an extensive background in yoga, kickboxing, and weight lifting, he adds a lot of variety and keeps things fresh and effective. I moved out of state a few years ago and had no issues canceling my membership, and joined immediately upon my return. Xcel is a quality gym with quality people.“
“Xcel fitness is honestly the best gym I have ever been to. I have tried other gyms in the past but I always came back to Xcel! The trainers and coaches always push me hard and are concerned about my growth and progress. All of the classes are great and every class I’ve been to has been amazing! I really recommend becoming a member here!“
Bigger.Faster.Stronger
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Gym H0urs
Mon – Fri : 4:30am – 9pm
Sat: 6 am – 8pm
Sun: 8am – 2pm