Support Your Local BOX WOD

Apr 6th, 2020

Category: Uncategorized

Support Your Local BOX WOD

AT HOME FITNESSLive coached WODs on Zoom.  Check our Class Schedule for times.  WODs today at 8am w/ Sebastian and 530pm with Taylor.  Click the link to join—-> https://zoom.us/j/491227192

The Support Your Local Box Fundraiser is a three-week, three-workout challenge that benefits CrossFit affiliates affected by COVID-19 in recent weeks. The workouts are designed to be performed at home with limited equipment. Payment is not required to participate. Sign up here to participate. https://games.crossfit.com/register

Warm-up
In 90 seconds
Run 200m (30s out and 30s in)
AMRAP Burpees

Rest :30

In 90 seconds
Run 200m
AMRAP V-Ups

Rest :30

In 90 seconds
Run 200m
AMRAP Air Squats

*Sub 1 minute of the following for the run – High knees, Butt Kickers, Burps or Jumping Jacks

Mobility
Banded Stretching focusing on hips & hamstrings
-no band – use a towel or a jump rope

Strength
EMOM10
Box Squat
3 Reps

*Use what you have. Heavy hug squat or goblet squat are good options.

**If you only have lighter weight work on a 3 Mississippi controlled negative. No Box, active pause in the bottom for a 2 count before exploding up.

SYLB Workout 1

Complete as many rounds as possible in 10 minutes of:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

Post rounds completed to comments and/or register to support.

Rest 5 Minutes

WOD # 2 – Run, Burpee, Puke, Repeat
Rounds
400m run
20 Burpees

Level 2- 15 Burpees
Level 1- ½ distance/reps, 10 Burpees

Row Sub = 500m
Bike Sub = 20|15 Cals Schwinn Sub = 35|22 Cals
Double Under|Plate Hops Sub = 100

Extra Work
12 L-Pull Up
1 Strict HSPU
11 L-Pull ups
2 Strict HSPU
10 L-Pull Ups
3 Strict HSPU

1 L-Pull Up
12 Strict HSPUs

L-pull ups can be scaled to knee tuck pull up’s, bent over or inverted rows. HSPU can be scaled to Strict Press, Inverted box HSPU or regular Push up x 2