The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated… Read more »
Warm Up 3 rounds for quality: 10/side Quadruped Plank Shoulder Taps 10/side Side Plank Rotations 10/side Single Leg Plate Chops 10 Jump Squats Strength A1. ATG Split Squats 4×5-7/side, load if able goblet style or at sides A2. Turkish Get… Read more »
Warm Up 3 rounds for quality: 10 Downward Dog to Cobra 10 Quadruped Thoracic Rotations 10/side Side Plank Rotations 10 Pike Overs Strength A1. Wall Walks 3 sets of 3-5 reps A2. Hollow Body Rocks 3 sets of 5 reps… Read more »
Warm Up 3 sets for quality: 6 Prone Snow Angels 6/side Cat-Cow 6/side Reverse Lunges (31X1) 30 second Extended Reverse Plank Bridge Strength A1. Curtsy Squat with Knee Lift 3×8/side (load if able) A2. Quadruped Kick Through 3×6-8/side A3. Couch… Read more »
Warm Up 3 rounds for quality: 10 Inch Worms 10 Squat Thoracic Rotations 10 Single Leg Bodyweight Romanian Deadlifts Strength A1. Strict Handstand Push Up, 3 sets of 2-3 reps shy of failure A2. Skater Squat 3 sets of 5-7/side… Read more »
Warm Up 3 rounds for quality: 5/side Scorpion Stretch 5/side Spider-Man to Cossack Squat 30 Second Table Top Stretch Strength A1. Cossack Squat 3×6-8/side (load with object if able) A2. Quadruped Bird Dog Plank, 3×15-20 seconds/side A3. Wall Supported Tibialis… Read more »
Warm Up 3 sets for quality: 10 Cat-Cow 20-30 seconds/side Side Plank Hold 10/side Mountain Climber with Rotation + Optional but recommended: GMB Wrist Warm Up for Handstand Prep Conditioning “Brenton” 5 rounds for time: 100 ft Bear Crawl 100… Read more »
Home Workout of the Day Warm Up Yoga Flow Conditioning 30 minute alternating EMOM: S1: 10 Tall Kneeling to Stand or 7/side Curtsy Lunge (goblet hold optional) S2: 30 Double Unders, 60 Single Unders, or 60 Alternating Toe Taps to… Read more »
Home Workout of the Day Warm Up 3 rounds for quality: 10 Cat Cows 10 Alternating Spider-Man’s 10 PVC Pipe Good Mornings 10 PVC Pipe Back Squats 10 PVC Pipe Overhead Squats Note: If you do not have a PVC… Read more »
Home Workout of the Day Warm Up 3 rounds for quality: 10 Inch Worms 10 Squat Thoracic Rotations 10 Single Leg Bodyweight Romanian Deadlifts Strength A1. Natural Leg Extensions 3 sets of 8-10 reps A2. Reverse Lunge with Knee Lift,… Read more »
