Thursday Home WOD 04.09.2020

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Warm-up Drills
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

Warm-up Example for Home Ninjas…

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

III. Mobility & ‘Stretches’

Perform band or strap Hammy, Groin, ITB Strtech, Yoga Poses, Couch Stretch at own pace.

“United In Movement WOD #5”

5 Rounds of 4:00 each (@3:00 x 1:00 rest)

21/21 x Alternating Lunge Jump

15/15 x Single-Arm DB Floor Press

9 x Reverse Burpees

**In remaining time within the 3min window: Max Broad Jumps | 4ft for men, 3ft for women

Link to movement standards and scaling found HERE.

Post scores to comments.

Movement Standards:

Alternating Lunge Jump
From a standing position the athlete will step forward with one leg, ensuring the back knee is touching the ground, the athlete will jump up vertically and swap legs landing in the same position but with the alternate leg in the front and the back legs knee touching the ground. Touch and go repetitions are allowed and athletes need to ensure that their hips are fully extended / open when they alternate legs during the vertical jump. The athlete does not need to land with both feet at the same time.

Single-Arm Dumbbell Floor Press
The athlete will lay on their back and hold the dumbbell in one hand. The movement will start at the top with a fully extended arm. The athlete will lower the dumbbell to their side until their tricep touches the ground and then must press back up to full extension. Each rep gets counted at the top when the arm is fully extended.

Reverse Burpees
The athlete starts each repetition standing tall. The athlete will proceed to lower down and roll backwards onto their back until their shoulder blades touch the ground. Once their shoulderblades touch, they will roll forward onto their feet, into the bottom of a squat, jump, and touch their hands together above their head. That is one repetition. An athlete may use their hands to assist them in standing if needed.

Broad Jumps
The athlete will have two lines pre-set to the required distance. The athlete will start with both feet on the ground clearly behind the line. Then, with a two-foot take off, the athlete will jump forward and land on the opposite marker, clearing the line with both feet. If an athlete makes contact with either line during the jump, that rep will not count. The athlete must be facing the perpendicular lines with each attempt.

Lateral Line Hops
With a mark on the floor, the athlete must do a lateral jump with a two foot takeoff over the line, followed with another jump to the opposite side, which shall count as two reps. Both feet must pass clearly over the line for each repetition to count. The athlete does not need to land with both feet at the same time.

Knee Push-ups
In a plank position, with the palm hand pressing the floor, and the knees in contact with the ground. The athlete will lower their upper body until their chest touches the ground and then push themselves back up.

Wall Push-ups
The athlete will stand parallel to the wall leaning slightly forward. With their palms pressing against the wall they will lower themselves forward towards the wall until their chest touches and then push themselves back towards the starting position.

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 “Thursday Home WOD 04.09.2020”

  1. I started with the 21/21 stepping out lunges the first round and 15/15 for the floor presses 35#db but couldn’t fit in any reverse burpees for the first 2 rounds. So dropped the lunges to 15/15 and presses to 10/10 then I was able to get 4 reverse burpees in for remaining rounds. Never got in the jumps!


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