“QUARANTINE DAY FIFTEEN”
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 this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.
Event Format
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.
Blackout (at home)
Warm up
2 rounds
1min jumping jacks
15 squats
10 sets
Front and back scales
METCON
5 rounds for quality:
30sec L-sit hold
10 chest to wall handstand push ups
30sec front planche hold or 90sec plank hold
Maintenance/Mobility
Basic lizard 2min per side
Pigeon 2min per side
Puppy dog 2min
Tread the needle 1min per side
Straddle 3min
Blackout (limited equipment)
For time:
21-18-15
Thrusters (dumbbells, barbell or whatever you can find) you pick the weight
Shuttle runs 25ft
Note: For this workout, Scale and modify as needed. You can make the weight heavy or light.
Pyro weightlifting (this will be all covered in the ZOOM class)
With the current situation, we’re in transition between cycles. This is the perfect opportunity to master our positions and be better.
Burgener warm up
10 first pulls
10 second pulls
10 triple extensions to under the bar + overhead squats
5 sets
5 hip snatch
5 sets
5 snatch balance
5 sets
5 sot press
**all with a broomstick, PVC pipe or an empty bar**
