4/1/2020

Salt Lake City CrossFit – WOD

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SWEAT IN SOLITUDE

ZOOM WITH US

Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches!

9am – https://us04web.zoom.us/j/688653427

12pm – https://us04web.zoom.us/j/145870485

5pm – https://us04web.zoom.us/j/684928589

6:30pm – https://us04web.zoom.us/j/548776273

Warm Up & Equipment

Warm-up (No Measure)

PLEASE PREP EQUIPMENT PRIOR TO CLASS!

Warmup:

40 plank shoulder taps (at top of pushup)

5 wall walks or inch worms

20s scorpion stretch (each side)

20 lunges in place

2 spiderman stretch (each side)

20 iron crosses

20s iron cross hold (each side)

EQUIPMENT:

1. Wall space for handstand holds and/or wall walks

2. Suitcase or box filled as heavy as you can get it for deadlifts. You can also use dumbbells, kettlebells, barbell if you have access to those things, but an odd object makes this one spicy!

Gymnastics Strength/Skill

Tempo Push Ups (10×1)

10.10.10.0
10s down, 10s hold at bottom of push chest right above ground, 10s up, 0s pause at top of push up

Metcon (No Measure)

6min EMOM:

10s Handstand hold

6 Shoulder Taps
Can kick up to wall for handstand or walk up wall walk style as far as you are comfortable. Shoulder taps can be shifts in the hands, lifting the palms or hands only, all the way up to tapping your shoulder. Or can be done in a push up position like in the warm up.

Metcon

Metcon (Time)

“Diane-ish”

42-30-18

Box/Odd Object Sumo Deadlift

HSPU, Pike pushup, or A-frame pushup

10min CAP
Load up a box or suitcase as heavy as you can get it and use this as your at home barbell. Deadlifts are sumo, meaning you have a wider stance than a regular deadlift set up.

HSPU can be against the wall, or you can scale to pike pushups using a box or the side of a couch or chair. An A-frame pushup starts in a downward dog position, lowers down until head touches the floor, and pushes back up to the downward dog position.

Metcon (Time)

“Diane-ish”

42-30-18

Box/Odd Object Sumo Deadlift

HSPU, Pike pushup, or A-frame pushup

10min CAP
Load up a box or suitcase as heavy as you can get it and use this as your at home barbell. Deadlifts are sumo, meaning you have a wider stance than a regular deadlift set up.

HSPU can be against the wall, or you can scale to pike pushups using a box or the side of a couch or chair. An A-frame pushup starts in a downward dog position, lowers down until head touches the floor, and pushes back up to the downward dog position.

Metcon (Time)

“Diane-ish”

42-30-18

Box/Odd Object Sumo Deadlift

HSPU, Pike pushup, or A-frame pushup

10min CAP
Load up a box or suitcase as heavy as you can get it and use this as your at home barbell. Deadlifts are sumo, meaning you have a wider stance than a regular deadlift set up.

HSPU can be against the wall, or you can scale to pike pushups using a box or the side of a couch or chair. An A-frame pushup starts in a downward dog position, lowers down until head touches the floor, and pushes back up to the downward dog position.

Wednesday, April 1st, 2020 at 2:00 am / WOD