Friday Home WOD 04.10.2020

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WOD 6 Website Link found by clicking Image

Warm-up Drills (General Guide)
I. Run/Row/Bike/Jumprope of choice x
4-5:00 through work/rest efforts or straight through
II. Dynamic Drills, Yoga Poss, Foam Rolling

**The following Warm-up concept is Specific to UIM WOD 6…**

I. Movements & Drills x 2 Rounds
20 x Jumping Jacks
20 seconds x Hollow Rocks
10 x Plank/Handstand Hold Shoulder Taps

II. Dynamics x 2 Rounds
20 x Pike Walk
20 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions
:30 x Seal Stretch & Down Dog Per Leg for Calves
Thread the needle shoulder and chest stretches on the floor


  • Perform band or strap Hammy, Groin, ITB Strtech
  • :30 to 1:00 lunge (hip flexor emphasis) per side
  • Roll-out Quads! IT Bands, Hammier, etc.
  • Roll-out t-spine, overhead and bear bug positions to prepare for the overhead pressing in the WOD below
  • Roll-out the medial glutes via figure four position on the roller (ie slang as ‘upper-side butt’)
  • Spend two efforts of :30 or 1:00 straight through in the bottom of a squat, back to wall or in the open, use a goblet weight hold to help mobility.
  • Couch Stretch x 1:00 per side!
  • 10 Back Bridges from the floor, glute activation emphasis

“United In Movement WOD #6”
Select one of the following task Options below and complete
For time (vs 16:00 cap)

Option 1
150 x 1-arm Dumbbell Thrusters (50/35lbs)
*Every minute on the minute perform
5 x Lateral Burpees Over Dumbbell

Option 2
150 x Squat Jumps to a 6” Target
*Every minute on the minute perform
5 x Burpees jump to 6” Target

Option 3
150 x Jump Squats
*Every minute on the minute perform
3 x Burpees

Notes: The athlete may swap arms as needed, the Dumbbell may be Squat Cleaned to begin the Thruster. On the minute the Dumbbell is placed down on the deck and the athlete performs 5 x Lateral Burpees over the Dumbbell before proceeding into the Thruster workload once again.

Post scores to comments.

Movement Standards

Dumbbell Thruster
With the dumbbell in one arm in the front rack position, the athlete will perform a squat ensuring at the bottom of the squat the hip crease is below the top of the knee. At the top, the dumbbell must be overhead, with the athlete’s hips knees and arm fully extended and locked out. A squat clean into a thruster will be allowed for the first repetition of any set.

Lateral Burpees
Being parallel to the dumbbell, the athlete must perform a standard burpee, ensuring the chest and thighs touch the ground. Once bringing themselves to standing, the athlete must bring both feet directly over the dumbbell. Once the athlete’s feet arrive on the other side, that repetition is counted.

Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that the athlete is in a plank position. Drop to a push-up and lower themselves down until your chest touches the ground. The athlete can also drop to their knees, which makes the impending push-up easier. Push up to return to plank position. This can be a strict push-up, a push-up from the knees, or not a push-up at all and jump the feet back in toward the hands. Then, explosively jump into the air, reaching your arms straight overhead and clap.

Squat Jumps (to a 6in Target)
This movement begins with a standard air squat. The athlete starts standing tall, and at the bottom of the squat the hip crease must pass below the top of the knee. On the way to the top of the squat, in one fluid motion, the athlete must perform a jump. If to a target,both of the athlete’s hands must make contact with the pre-set 6in target, before returning back to the bottom of the squat if performing consecutive repetitions.

Competition Details for the UIM, Zoom Schedule & More…

United in Movement – register:
· 7 workouts over 7 days – starting Saturday, April 3
· Donations go to CrossFit Foundation, Red Cross, and Action Against Hunger
· Workouts done daily – see weekly schedule
remember code: RECOVERY4608
Support Your Local Box – register:
· 3 workouts over 3 weeks – starting Friday, April 3
· Donations go to your local box
· Workouts run Saturday morning at 9 am
Zoom/Virtual Training Schedule
· Saturday, April 4: 9 am –
o Meeting ID: 218 441 921
· Saturday, April 4: 6 pm –
o Meeting ID: 996 682 243
· Sunday, April 5: 3 pm –
o Meeting ID: 141 005 778
· Monday, April 6: noon –
o Meeting ID: 129 677 757
· Tuesday, April 7: 5 pm –
o Meeting ID: 805 323 193
· Wednesday, April 8: 7 am –
o Meeting ID: 471 292 504
· Thursday, April 9: 5 pm –
o Meeting ID: 380 473 965
· Friday, April 10: noon –
o Meeting ID: 238 142 626
· Saturday, April 11: 9 am –
o Meeting ID: 631 352 682
United in Movement seeks to bring the community together during a time of isolation and uncertainty. Our mission is to unite in movement to ultimately raise relief funds through a charitable organization to support those affected by the pandemic.

Samy Daghir

5 thoughts on “Friday Home WOD 04.10.2020”

  1. This was rough!! Lol 90thrusters w 35# DB @16mins. The first 3 rounds was doing 5 burpees but then dropped those down to 3burpees after that… Oye!!


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