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 The Buttery Bros 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 High Knees
:30 Air Squats
:30 Butt Kickers
United in Movement Challenge WOD
Metcon (AMRAP – Reps)
COMPETE DIVISION:
AMRAP 9
30-20-10 of:
Alternating Hang DB C&J
Butterfly Sit-Ups
Right into…
30-20-10 of:
Alternating DB Hang Snatches
Butterfly Sit-Ups
M: 50 lb. dumbbell
F: 35 lb. dumbbell
MOVE HARD DIVISION:
AMRAP 9
30-20-10 of:
R/L Mountain Climbers
(knees touch elbows; 1 left + 1 right = 1 rep)
Butterfly Sit-Ups
Right into…
30-20-10 of:
Plank Up Downs
Butterfly Sit-Ups
JUST MOVE DIVISION:
AMRAP 9
30-20-10 of:
R/L Mountain Climbers (do not need to touch elbows; 1 left + 1 right = 1 rep)
Butterfly Sit-Ups
Right into…
30-20-10 of:
Plank Up Downs
(knees allowed)
Butterfly Sit-Ups
COMPETE DIVISION
This workout begins with the athlete standing tall and the dumbbell on the floor. At the start of the clock, the athlete will begin by deadlifting the dumbbell, and performing the set of 30 Alternating Hang Clean and Jerks. Once finished with 30 repetitions, the athlete will perform 30 butterfly sit-ups. After the completion of the first set, the athlete must perform two more sets of 20 repetitions of each movement and 10 repetitions of each movement. After the final repetition of the set of 10, the athlete may go right into the second couplet of movements, performing the same rep scheme of 30 of each movement, then 20, then 10. At the completion of the 10 Butterfly Sit-ups, if time remains the athlete may now start at the beginning of the first couplet with 30 repetitions of the alternating hang dumbbell clean and jerks.
– – –
MOVE HARD & JUST MOVE DIVISION
This workout begins with the athlete in a plank position. At the start of the clock, the athlete will begin by performing the set of 30 mountain climbers. Once finished with 30 repetitions, the athlete will perform 30 butterfly sit-ups. After the completion of the first set, the athlete must perform two more sets of 20 repetitions of each movement and 10 repetitions of each movement. After the final repetition of the set of 10, the athlete may go right into the second couplet of movements, performing the same rep scheme of 30 of each movement, then 20, then 10. At the completion of the 10 butterfly sit-ups, if time remains the athlete now may start at the beginning of the first couplet with 30 repetitions of the mountain climbers.
Hang DB C&J: https://www.youtube.com/watch?v=oTisL4CE8Bo
Butterfly Sit-up: https://www.youtube.com/watch?v=_HDZODOx7Zw
DB Hang Snatch: https://www.youtube.com/watch?v=JXNPBnzBCt0
Plank Up Down: https://www.youtube.com/watch?v=LICrkuVmD4M
Mountain Climber with touch: https://www.youtube.com/watch?v=8TCsLpXZvkY
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
Accumulate:
25 Inchworms – no push up
25 V-ups
STRETCHING:
On a 5:00 Clock:
Practice Squat Therapy Squat
V-up: https://www.youtube.com/watch?v=7UVgs18Y1P4
Squat Therapy: https://www.youtube.com/watch?v=UeXwvxUk47g