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 Rich Froning and Haley Adams 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)
EMOM 6:
Even: 10 Lateral Lunges
Odd: 5-7 Burpee
Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88
Deck Squat: https://www.youtube.com/watch?v=QJDUdlYsbsk
United in Movement Challenge WOD
Metcon (AMRAP – Reps)
COMPETE VERSION:
EVERY 4:00 (3:00 ON + 1:00 OFF) FOR 5 ROUNDS OF:
21/21 Alternating Jumping Lunges
15/15 Single-Arm DB Floor Press
9 Reverse Burpees (we call these deck squats)
In remaining time within the 3:00 window: Max Broad Jumps | 4ft for men, 3ft for women
M: 50 lb. dumbbell
F: 35 lb. dumbbell
MOVE HARD VERSION:
EVERY 4:00 (3:00 ON + 1:00 OFF) FOR 5 ROUNDS OF:
21/21 Alternating Jumping Lunges
15 Clapping Push-ups
9 Reverse Burpees (we call these deck squats)
In remaining time within the 3:00 window: Max Broad Jumps | 4ft for men, 3ft for women
JUST MOVE VERSION:
EVERY 4:00 (3:00 ON + 1:00 OFF) FOR 5 ROUNDS OF:
21 Alternating Lunge Steps
15 Knee or Wall Push-ups
6 Reverse Burpees (we call these deck squats)
In remaining time within the 3:00 window: Max Broad Jumps | 2ft for men, 1ft for women
This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin performing their alternating jumping lunges. After the required repetitions are completed, the athlete will perform the second pressing movement, breaking it up as they so choose. Once complete, the athlete will perform the required number of reverse burpees. In the remainder of the time the athlete will perform as many 4ft broad jumps until the 3min mark is reached. Once the 3 minute mark is hit, the athlete will have a forced rest of 1 minute, before starting from the beginning, and repeating in this fashion for 5 total rounds.
The athlete score will be the total number of repetitions accumulated within the 5 rounds.
Jumping Lunges: https://www.youtube.com/watch?v=6SFgE2_og_s
Single Arm DB Floor Press: https://www.youtube.com/watch?v=10dVgGKx6ik
Reverse Burpee (Deck Squat): https://www.youtube.com/watch?v=QJDUdlYsbsk
Clapping Push-ups: https://www.youtube.com/watch?v=2NZAULSKdE4
Broad Jump: https://www.youtube.com/watch?v=kJcfH1iovQQ
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
30-20-10
Supermans
Hollow Rock
STRETCHING:
3 Sets:
:30 Dislocates w/PVC etc.
:30 Calf Stretch / Leg
1:00 Seated Forward Fold
Hollow Rock: https://www.youtube.com/watch?v=p7j02V1fIzU
Seated Forward Fold: https://www.youtube.com/watch?v=E_tpej4HH_M