Salt Lake City CrossFit – WOD
ZOOM WITH US
Follow the links to join in on a LIVE ZOOM CLASS with one of your favorite SLCCF coaches!
5pm Broomstick Barbell – https://us04web.zoom.us/j/797603891
Warm Up & Equipment
Warm-up (No Measure)
PLEASE PREP EQUIPMENT PRIOR TO CLASS!
2min Cardio then,
2 squat stretch
2 lunge stretch
6 lateral lunges
6 iron crosses
1. Barbell, kettlebell, dumbbell, backpack or suitcase for back squat strength and for metcon.
2. Timer or watch for running.
Back Squat/Lateral Lunge Superset (5×15)
A1) 5 Pause Back Squats (5s pause at the bottom of your squat)
A2) 10 Lateral lunges (with weight)
rest 90s between
Stay active in your paused position.
Can use the same weight for squats and lunges, or go lighter for lunges if you are going heavier for squats.
“I Promise It Gets Easier”
800m Run (5min)
30 DB/KB/BB Squat Cleans
400m Run (2:30min)
20 Squat Cleans
200m Run (1:15min)
10 Squat Cleans
Squat clean- 53/35 kb, 50/35 db, 75/55 barbell.
Rows- ring rows, pullups, barbell or dumbbell rows.