Today we will programming the first of three CF fundraiser workouts. You don’t have to sign-up in order to do the workout. This is a stressful time and if the idea of signing up for something stresses you out than don’t. However, if the idea of signing up motivates you then go for it. Here are some details below:
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.
Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible.
A. 3 x 0:30
Hand release push-ups from knees
Reverse snow angels
B. Wod 1 of CF Fundraiser
10 air squats
9 one arm DB snatch RIGHT (50/35 or odd object)
9 one arm DB snatch LEFT (50/35 or odd object
C. Three sets of:
Bulgarian split squats 8 each leg
Superset with Cossack squats 8/ leg
A. 3 x 0:30
Inchworm to cobra
Reverse snow angel
B. 20:00 AMRAP in teams of two. With one person working at a time, complete full rounds.
10 DB or odd object thrusters (5/side)
10 tuck ups
100 meter run or 30 jumping jacks
10 DB or odd object swings
(If solo rest however long round takes)
C. Three sets of
20 single arm floor press (10/side)
Superset with 10-12 dips
Rest 1:30 in between sets
A. Three rounds x 0:30
All fours reach throughs
Table top (cat/cow)
Bird dogs right side
Bird dogs left side
B. Four rounds of
20 single leg glute hip bridge (10/side) weight is optional
20 oblique side bends (10/side) DB/ KB/ or odd object
Rest 1:00 between rounds
C. In 4:00
30 lateral hops
30 reverse lunges (15/side) DB,KB, or odd object
30 push press (15/side) DB,KB, or odd object
Max reverse burpees in the remaining time
Four rounds resting 2:00 in between rounds
Reverse burpee- start on back/ rock on back to create momentum/ stand up/ finish with a jump. Scale: do this off a bench, or use hands, or do hollow rocks or sit-ups