03APR2020 – MAKOWODs

#MAKOWODSGREATAGAIN

4 HOME WORKOUTS OPTIONS: Couch to CrossFit – for those just starting their fitness journey Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.

prep the body

FOLLOW THE GUIDED WARM-UP

3 Rounds:
20 Jumping Jacks
:30 Extended Arm Plank
20 Jumping Alt. Lunges

couch to crossfit

couch to crossfit

For Time:
30-20-10-5
Shoulder Taps (Elevated Surface)
Squat to Chair
Knee Tucks in Chair
100m Walk/Jog

MOVEMENT DEMOS WITHIN VIDEO:

Couch to CrossFit – 1:56

BODYWEIGHT

BODYWEIGHT

A) 8 MIN. EMOM:
Odd: Alt. Side Plank :25-:30 sec/side
Even: Alt. Single-Leg Glute Bridge :25-:30/side B) For Time:
40-30-20-10
Shoulder Taps
Jump Squat
V-Up
200m Run (Between Rounds)

MOVEMENT DEMOS WITHIN VIDEO:

Alt. Side Plank – 0:42s
Alt. Single-Leg Glute Bridge – 0:58s
Shoulder Taps – 1:13
Jump Squat 1:32
V-Up – 1:42

LIMITED

A) 8 MIN. EMOM
Odd: Alt. Side Plank :25-:30 sec/side
Even: Alt. Single-Leg Glute Bridge :25-:30/side B) For Time:
40-30-20-10
MB Dead Lift
MB Squat
MB Sit-Up
200m Run (Between Rounds) MOVEMENT DEMOS WITHIN VIDEO
Alt. Side Plank – BW Video
Alt. Single-Leg Glute Bridge – BW Video
MB Deadlift – 0:41
MB Squat – 0:55
MB Sit-Up – 1:01

HOME GYM

A) BB COMPLEX:
Power Clean +  Hang Clean + Front Squat + Push Jerk
(1+2+2+1)
OT3M for 24 Minutes – Building B) For Time:
40-30-20-10
MB Deadlift
MB Squat
MB Sit-Up
200m Run (Between Rounds)

MOVEMENT DEMOS WITHIN VIDEO:

BB Complex – 1:10
MB Deadlift + MB Squat – 2:07
MB Sit-Up – 2:22

cool down

COOL DOWN
Seated Cross Shin (1min/side)
Pigeon (1min/side)
Lying Knee to Chest (:30/side) MOVEMENT DEMOS WITHIN VIDEO:
Seated Cross Shin – 0:01s
Pigeon – 0:25s
Lying Knee to Chest – 0:50s

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!

Support Your Local Box Fundraiser

Support Your Local Box Fundraiser

By: CrossFit

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. 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. If you choose to support our affiliate, we are Mako CrossFit. We appreciate all the support we are getting from everyone. Thank you!

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.

REGISTER NOW