Salt Lake City CrossFit – WOD
SWEAT IN SOLITUDE
ZOOM WITH US
Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches!
6:30pm – https://us04web.zoom.us/j/548776273
Warm Up & Equipment
Warm-up (No Measure)
PLEASE PREP EQUIPMENT PRIOR TO CLASS!
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
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.
Tempo Bulgarian Split Squats (3×5-7)
18.104.22.168 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.
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!