A lot of you guys are looking to buy equipment online and a lot of the regular spots like rogue and amazon are being wiped out. If you are looking for something in particular please let me know and I and point you in the right place. Also get creative, anything can be used as workout gear if you want it to
EMOM 20 min:
1 min: Max dips
1 min: Odd object hold
*If you have rings or parallel bars then use those. You can use 2 chairs or boxes or whatever you can find to do dips between. For the odd object hold get the heaviest thing you can hold in a bear hug or front rack position
AMRAP 20 min:
20 DB hang clean and jerk (50/35)(10L/10R)
20 DB step ups (50/35)
50 Lateral jumps over DB or 50 Double unders or 10/7 Calories if you have a machine
*THIS WOUKROUT YOU WILL ONLY NEED 1 DUMBBELL FOR ALL MOVEMENTS
*Barbell only (hang clean and jerk/ front rack step ups (75/55)
*Dumbbell only: Do it as written
*KB only: KB snatch/ KB step ups
*Wallball only: Medball clean/Bear hug medball step up
*Sandbag only: 5 Sandbag clean/6 bear hug reverse lunges
*NO EQUIPMENT 20 ground to overhead with whatever object you can find. 40 body weight step ups. 50 jumps over object
Run 30 seconds walk 30 seconds until you cover 1 mile
Every 8 min x 4
Row 500m or Run 400m or 30/25 Bike calories
25 Bar facing burpees
Run 400m or Row 500m or 30/25 Bike calories
*If you have access to a machine then do 1 machine and 1 run each round. If you dont have access to a machine then do 2 400s each round or you can do 150 double unders
CrossFit pre teens
*Set up 2 chairs and have then practice pressing out of a dip. Find how low they able to press out of and push a cushion or bench or some target for them to aim for every time. Goal is to press out with upper body only and not favoring 1 side
AMAP 15 min:
10 odd object ground to overhead (10-15#plate is ideal)
10 air squats to tuck jumps
30 plate jumps (quickly jump on and off the plate they use for ground to overhead)
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.
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.REGISTRATION NOW OPEN – REGISTER NOW
How to Get Involved
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.
How to Contribute
Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.
Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box.
Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.
Find a Box: If you’re new to CrossFit, would like to participate and contribute, but don’t know which box to support, you can use the map to find a box near you or in your hometown.
For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.