CrossFit North Reston – CrossFit
Join the CFNR Happy Hour tonight at 8PM! Learn how to make a good old fashioned from our resident mixologist, AR!
Remember to register for the United in Movement Challenge and enter your scores when you complete the WOD!
Watch the live announcement of tomorrow’s WOD at 6PM tonight with Katrin Davidsdottir and Ben Bergeron 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 (No Measure)
30 Jumping Jacks
20 Air Squats
10 Alt. Single Arm Side Plank (Look at hand in the air)
Alternating Side Plank: https://www.youtube.com/watch?v=c10fLS2j70E
United in Movement Challenge WOD
150 Single-arm Dumbbell Thrusters
5 Lateral Burpees Over-the-Dumbbell
M: 50 lb. dumbbell
F: 35 lb. dumbbell
MOVE HARD VERSION:
150 Squat Jumps to a 6in Target
5 Burpees to a 6in Target
JUST MOVE VERSION:
150 Squat Jumps
This workout begins with the dumbbell on the floor, and the athlete standing tall. At the start of the clock, the athlete may pick up the dumbbell and begin performing single arm dumbbell thrusters. The athlete is allowed to swap arms as needed. At the start of every minute, except minute 0, the athlete must put the dumbbell down and perform 5 lateral burpees jumping over the dumbbell before they can pick up the dumbbell to continue with the thrusters.
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MOVE HARD & JUST MOVE
For the Move Hard division, prior to the start, the athlete will determine a 6in target, which implies it is set 6 inches above the athlete’s max overhead reach. This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin their 150 squat jumps (to the target, if required). At the top of every minute, except minute 0, the athlete must stop their jumping squats and perform the required number of burpees before resuming again.
The athlete score will be the time it takes to complete the 150 jumping squats.
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
10 Weighted Sit-up
15 Two Handed Single DB Floor Press
ZERO EQUIPMENT ACCESSORY:
10 Slow Sit-ups*
10 Slow Push-ups*
*:03 up and :03 down.
:30 Pigeon Stretch / leg
:60 Alt. Scorpion Stretch
:60 Wall Slides
DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys
Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk
Wall Slides: https://www.youtube.com/watch?v=YqNASYjJoLU