4/6/2020

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:

2 Rounds

10 lunges (total)

6 jumping lunges (total)

2 lunge stretches (each side)

20 mountain climbers (total)

10 pass throughs with broomstick or pipe

5 OHS with broomstick

Equipment:

1. Couch, chair, or bed to use as a bench for the split squats.

2. Broomstick, suitcase, vacuum, shovel, whatever you find for OHS.

3. Optional: odd object or weight for split squats. Can also use this object for single arm OHS in the metcon.

Weightlifting

Tempo Bulgarian Split Squats (3×5-7)

3.3.3.1 Tempo Split Squats
3 sets of 5-7 reps on each leg. No rest between legs, 1 minute rest between sets.

3s down, 3s hold at bottom, 3s up, 1s hold at top.

Add weight for added difficulty, but focus should be on quality and form.

Metcon

Metcon (Time)

“Broomstick Nancy”

5 rounds

400m Run (or 2:30min run)

15 Broomstick OHS + Sots Press
A twist on a classic benchmark!

If you do not have a way of measuring distance on your run, just run 2:00-2:30 min) Or you can choose to row, bike, jump rope, mountain climber for other cardio options.

For the OHS+sots press combo, start with broomstick overhead with wide OHS grip, squat down, lower broomstick to shoulders behind the neck, press broomstick back to overhead position, stand up from squat. That would be one rep. Focus on positions!

Monday, April 6th, 2020 at 2:00 am / WOD