WORKOUT OF THE DAY, APRIL 3RD 2020

PLEASE TAKE A LOOK!!!!! Very cool fundraiser that CrossFit is doing for all their affiliates. Lahaina CrossFit Ohana and extended Ohana if you would like to participate it is Free OR you can donate to help Lahaina CrossFit during this temporary closing. 

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.

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.

Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible.

 

WARM UP:

3 Rounds

1 Minute Cardio (Run, Rope, Jacks, Climbers) 

10 Lateral Jumps over Dumbbell

6 Alternating Dumbbell Cleans

6 Dumbbell Push Press (side)

5 Push-ups

WOD:

#kalsunew

For Time:

100 Alternating DB Clean and Jerks Video

*On The Minute – 5 Lateral Burpees over DB

Stimulus:

Working through 2 different movements in this conditioning piece

3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time

No need to extend the hips fully on our burpees today

Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks

* See Movement Video*

DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

Let’s choose a DB weight that would allow you to hit 30+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell

Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks

Your score will be however long it takes you to finish 100 DB Clean and Jerks

Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

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