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
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will spend 10 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt in that the athlete is confident that they could perform again after a few minutes of rest.
3. Workout Prep
2 sets:
2 Strict Pull Ups
2 Dumbbell Box Step Overs (build in weight)
Squat Clean
- Heavy Single (10-12 minutes)
* Rest as needed between sets *
Kang the Conqueror
Freedom (RX'd)
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50/35 to 20”)
(KG conv: DB 22.5/15)
Independence
15 minute AMRAP:
5-4-3-2-1
Strict Pull Up (use minimal band or box assistance if needed)
Dumbbell Burpee Box Step Over (2x35/25 to 20”/16”)
(KG conv: DB 15/10)
Liberty
15 minute AMRAP:
5-4-3-2-1
Ring Row
Single Dumbbell Burpee Box Step Over (Light to 20”)
- Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)
- Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme)
1. Movement Prep/Activation and Increasing Heart Rate*
2 min Choice of Machine
-into-
3 Rounds (each)
Partner Rowling - 100m
*Penalty is over/under number multiplied by 5 in single unders (Max 10)
2. Workout Prep
2 sets:
5/4 Calorie Row (workout pace)
10 Double Unders
Cassie Lang
Freedom (RX'd)
3 sets:
21-15-9*
Calorie Row
42-30-18
Double Unders
-Rest 3 minutes between sets-
*Women’s calories: 16-12-8
Independence
3 sets:
16-12-8 (14-10-6)
Calorie Row
32-24-16
Double Unders
-Rest 3 minutes between sets-
Liberty
3 sets:
12-10-8 (10-8-6)
Calorie Row
36-30-24
SingleUnders
-Rest 3 minutes between sets-
- Target time each set: 3:30-4:30
- Time cap each set: 5 minutes
Week 3: Ring Muscle-up Progression
Advance:
5 sets:
8-10 False Grip Ring Rows (inverted)
- rest 1 minute between sets -
Intermediate:
5 sets:
6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)
- rest 1 minute between sets -
Beginner:
5 sets:
6-10 Ring Rows (feet lined up under the rig/pull-up bar)
- rest 1 minute between sets -
* Place one foot on a box, walk feet in, closer to the rig for less of an angle.
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will spend 10 minutes building to a heavy single on Snatch with a barbell. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt in that the athlete is confident that they can perform again after a few minutes of rest.
3. Workout Prep
3 sets:
1 Burpee to Target
2 Alternating Dumbbell Snatch (build in weight)
3 Wall Balls
Build to a Heavy Single (10-12 minutes)
* Rest as needed between sets *
Quantumania
Freedom (RX'd)
14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (20/14)
(KG conv: DB 32.5/22.5, WB 9/6)
Independence
14:00 AMRAP
4 Burpees to 6 inch target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (14/10)
(KG conv: DB 22.5/15, WB 6/4)
Liberty
14:00 AMRAP
4 Up Downs
6 Alternating Dumbbell Cleans (light)
8 Wall Ball Thrusters (light)
- Target number of Rounds: 10+ Rounds
- Minimum number of Rounds before scaling: 7 Rounds
You Deserve a personal trainer
Our certified Personal Trainers will help you see results fast. They will help drive you past stubborn plateaus and re-energize you as they personalize your workout. You will be challenged by our professionals—but they will go at your speed and your pace. Your first session is on us.
“
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
XCEL NOW
Gym H0urs
Mon – Fri : 4:30am – 9pm
Sat: 6 am – 8pm
Sun: 8am – 2pm