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 Noah Ohlsen and Chandler Smith 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)
3 Rounds:
30 Mountain Climbers
20 Flutter Kicks
10 Jump Squats
United in Movement Challenge WOD
Metcon (AMRAP – Rounds and Reps)
COMPETE DIVISION:
AMRAP 20
20 Hand Release Push-ups
30 Goblet Squats
40 Hand Release Push-ups
50 Dumbbell Lunges
60 Hand Release Push-ups
70 Single-arm Suitcase DL (total)
M: 50 lb. dumbbell
F: 35 lb. dumbbell
MOVE HARD DIVISION:
AMRAP 20
20 Hand Release Push-ups
30 Weighted Squats
40 Hand Release Push-ups
50 Weighted Lunges
60 Hand Release Push-ups
70 Single-arm Suitcase DL (total)
*wear a backpack for squats, lunges & deadlifts – no specified weight, just fill it up!
JUST MOVE DIVISION:
AMRAP 20:
15 Knee or Wall Push-ups
20 Air Squats
25 Knee or Wall Push Ups
30 Lunges
35 Knee or Wall Push-ups
40 Single-legged Unweighted Deadlifts (total)
*all bodyweight movements
This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin performing their variety of push-ups. After their completion, the athlete may grab the dumbbell and begin the squats. Once complete, they will begin the next set of push-ups, and continue through the movements in this order. At the completion of the 70 Single-arm Suitcase Deadlifts, if time remains, the athlete will start at the top of the ladder with the first set of push-ups.
The athlete score will be the total number of rounds and repetitions completed within the 20 minute time cap.
DB Lunges (can also be on shoulder or behind neck): https://www.youtube.com/watch?v=KJd_chCQwAQ
Single Arm Suitcase Deadlift: https://www.youtube.com/watch?v=S08bTrP7uFQ
Backpack Deadlift: Wear the backpack and tap the ground with your fingertips for each rep
Wall Push-up: https://www.youtube.com/watch?v=EgU3CbtQTlw
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
5:00 Max DB Side Bends*
*Switch sides as needed
ZERO EQUIPMENT ACCESSORY:
*5:00 Max Alt. Single Leg V-ups
STRETCHING:
3 Sets:
30 Big Arm Circles (15 Forward / 15 Backward)
:30 Doorway Stretch / Side
15 PVC Cuban Press
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw
Cuban Press: https://www.youtube.com/watch?v=3bBXqFivnn8