Monday 4.6.2020 (Home Workout)

*Today we will be completing the first (of three) workouts of CrossFit HQ's "Support Your Local Box" Fundraiser.  Please read the following from the CF Games Site:"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.

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."REGISTER****From us at Full Range: We do not want any of you donating your money to us -- maintaining your active membership is the best support you can give us!  Instead, should you decide to donate, we will pool all of the money pledged to us and donate it to another worthy, COVID-affected cause (for which we will be accepting suggestions from all who participated).Again, please do not feel pressured to donate, or submit your scores; this is purely optional.  Treat this like any other workout you might do, and have some fun!

"HOME WORKOUT"

Warm-upDynamic Stretchesfollowed by…Tabata Warm-up20 seconds of Plank Shoulder Taps10 seconds rest20 seconds of Alternating Leg Tuck-Ups10 seconds rest20 seconds of Banded Presses or Down Dog Toes Touches10 seconds rest20 seconds of Jumping Lunges10 seconds restx 3 rounds (6 minutes)A. “Support Your Local Box” Fundraiser Workout #1Complete as many rounds and reps as possible in 10 minutes of:10 Air Squats9 Dumbbell Snatches Right Arm10 Push-ups9 Dumbbell Snatches Left ArmRX Weight are 50lb for Men and 35lb for WomenRest 3-5 minutes, then…B. Every 90 seconds, for 12 minutes (2 sets of each):Station 1 — Powell Raise x 8-10 each side @3010 tempoStation 2 — Curtsy Squats x 6-8 each side @3010 tempoStation 3 — Tall Plank Reaches x 8-10/side w/2-second hold on each repStation 4 — Hip Flexor Stretch x 40 seconds each sideFinish with…5-10 minutes of breath work lying down in a comfortable position.Inhale for 3-5 seconds through your nose…Brief hold in…Exhale for 6-10 seconds through your mouth (like you are blowing up a big balloon)…Brief hold out.Keep the ratio of inhale to exhale at a 1:2

"AEROBIC DEVELOPMENT"

Every 3 minutes, for 30 minutes (5 sets of each):Odd Intervals -- 400 Meter Row @80-85%Even Intervals -- 400 Meter Run @80-85%