CrossFit North Reston – CrossFit
Announcement
Remember to register for the United in Movement Challenge and enter your scores when you complete the WOD!
https://competitioncorner.net/events/3773
Watch the live announcement of tomorrow’s WOD at 6PM tonight with Sara Sigmundsdottir and BK Gudmundsson on Instagram Live @unitedinmovement
This week’s challenge: Enter 5 or more “United in Movement” scores into Wodify this week and get entered into our drawing on Sunday!
Warm-up
Warm-up (No Measure)
AMRAP 10:
20 Jumping Jacks
10 Jumping Lunges
20 Sit-ups
10 Shoulder Touches (From plank or try elevating your feet to increase difficulty)
20 High Knees in place
United in Movement Challenge WOD
Metcon (AMRAP – Reps)
COMPETE DIVISION:
AMRAP 12
80 Lateral Hops Over-the-Dumbbell
60 Air Squats
40 Dumbbell Shoulder to Overhead
M: 50 lb. dumbbell
F: 35 lb. dumbbell
MOVE HARD DIVISION:
AMRAP 12
80 Lateral Line Hops
60 Air Squats
40 Shoulder Taps
JUST MOVE DIVISION:
AMRAP 12
60 Lateral Line Hops
(or stepovers)
40 Air Squats
20 Shoulder Taps
(knees allowed)
This workout begins with the dumbbell (or line) on the floor, and the athlete standing tall. At the start of the clock, the athlete may begin performing lateral hops (side to side) over the dumbbell or line. After the required repetitions are completed, the athlete will perform the required amount of air squats. Then, the athlete will perform the required number of dumbbell shoulder to overhead or shoulder taps, (if performing shoulder to overhead, switching arms every 10 repetitions,) before returning to the lateral hops over the dumbbell for the next round. The athlete will continue through the movements in this order until the 12min time cap expires.
The athlete’s score will be the total number of repetitions completed within the 12 minute time cap.
Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUPIMENT ACCESSORY:
Tabata Sit-ups
– Rest 1:00
Tabata Bicycle Crunches
– Rest 1:00
Tabata Split Squats*
*Alternate stance each round.
— Tabata = 8 Rounds :20 on / :10 off (4:00 Total)
STRETCHING:
3 Sets:
:30 Alternating Elbow-to-Instep
:30 Dragon Stretch/side
:30 Alt. Arm & Leg Dead Bug
Bicycle Crunches: https://www.youtube.com/watch?v=9FGilxCbdz8
Alternating Elbow to Instep: https://www.youtube.com/watch?v=1Csny79TmGs
Dragon Stretch: https://www.youtube.com/watch?v=YqfS5khIaGw
Dead Bug: https://www.youtube.com/watch?v=rbemelnkHag