SLSC is now open in accordance with Chicago’s Phase 4 guidelines. Check out our response to COVID-19 here.

Workout of the Day

Fitness
A. E45s for 9 min:
1 power clean – 1s pause in receiving position

B. 5 rounds:
10 DB shoulder-to-overhead
7 bike/row calories
10 DB hang power cleans
7 bike/row calories
10 burpees, no push-up
7 bike/row calories
*15 min cap.

C. 8 min:
30s crab plank
30s single-leg calf raises, right – hold plantarflexion for 1-3s each rep
30s crab plank
30s single-leg calf raises, left – hold plantarflexion for 1-3s each rep

Performance
A. E45s for 9 min:
1 squat clean
*Start moderate and increase weight every 4 sets.

B. 5 rounds:
15 bike/row calories
12 deadlifts (135/95)
9 hang power cleans (135/95)
6 shoulder-to-overhead (135/95)
*15 min cap.

C. 8 min:
30s crab plank
30s single-leg calf raises, right – hold plantarflexion for 1-3s each rep
30s crab plank
30s single-leg calf raises, left – hold plantarflexion for 1-3s each rep

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18.3 is around the corner 😂 @legion.sc ・・・ Are you a coach or aspiring coach? Do you want to help spread your knowledge to the world? The @crossfitgames Open is a great chance! – Check out this video to learn how to make your own Open Announcement videos! We show you how to best structure your video, what information to include and helpful tips for making it as useful as possible – Everyone knows you're not a real coach in the @crossfit world if you don't tell people you don't know how to approach open workouts – now you can become the best! – Check out the full length video at the link in our bio (https://youtu.be/UzcexVbHFj8) – #CrossFit #coach #intheopen @thedavecastro @theoverheardpress

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