17APR2020 – 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.

Is the Desire to Workout Becoming Harder Than the Workout & Are You Missing the Motivation From Your Fitness Community?

Click I’M INTERESTED to Learn How to Become a Part of Our Virtual Community & How You Can Join!

I’M INTERESTED

prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
2 Rounds:
10 Jumping Squats
7 Scorpions
4 Inch Worms
10 Bird Dogs

couch to crossfit

couch to crossfit

12 Min. of Steady Movement:
60 Lateral Line Step Overs
40 Air Squats (Use a Chair if Needed)
20 Shoulder Taps (Knees Allowed)

BODYWEIGHT

BODYWEIGHT

A) 10 Min. EMOM:
Odd: 8-10 Dive Bomber Push-Ups [Demo – 0:52s]
Even: 10-15 V-Ups [Demo – 1:20] United in Movement WOD #2
B) 12 Min. AMRAP:
80 Lateral Line Hops [Demo – 1:40]
60 Air Squats [Demo – 1:47]
40 Shoulder Taps [Demo – 1:54]

LIMITED

A) 10 Min. EMOM:
Odd: 8-10 Alt. DB Hang Power Clean + Push Jerk [Demo – 1:03]
Even: 10-15 V-Ups [Demo – 1:27] United in Movement WOD #2
B) 12 Min. AMRAP:
80 Lateral Hops Over-the-Dumbbell [Demo – 1:43]
60 Air Squats [Demo – 1:47]
40 Dumbbell Shoulder to Overhead 50/35 [Demo – 1:53]

HOME GYM

A) Hang Power Clean + Push Jerk [Demo – 1:15]
x 3 UB OTM for 10 Minutes – Building United in Movement WOD #2
[Demo – Limited Equipment Video]
B) 12 Min. AMRAP:
80 Lateral Hops Over-the-Dumbbell
60 Air Squats
40 Dumbbell Shoulder to Overhead 50/35

cool down

COOL DOWN

Knee Over Toe Lizard (1min/side) [Demo – 0:01s]
Pigeon (1min/side) [Demo – 0:19s]
Seated Tricep Stretch (:30/side) [Demo – 0:42s]

Shark bites

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

MOVE

United In Movement

United in Movement seeks to bring the global community together during a difficult time of isolation and uncertainty. Our mission is to unite the entire planet in movement. Movement keeps us healthy, physically and mentally. Ultimately we seek to raise relief funds to support those affected by the pandemic.

By creating a free online competition for everyone around the world to take part in, we aim to motivate people to move when options are limited. The competition consists of 7 at-home workouts in 7 days, announced live on YouTube and performed by elite athletes and notable guests. Participants will have hundreds of opportunities to win prizes which are to be provided by our growing list of generous partners and brands. We are also providing a platform for people to connect through a 24-hour Live Broadcast on YouTube to kick off the movement followed by daily Live workout announcements featuring interviews with elite athletes and leaders in our fitness community. Imagine, connecting with hundreds of thousands of people, in countries around the world at the same time, all affected by this pandemic- and joining them in something we can control, something we can do: movement.

You can donate when registering for the competition through Competition Corner®, and there will be more opportunities to donate through the LiveStream. We will form funds-distribution committees to support small businesses, gym owners, hospital workers, first responders and other humanitarian efforts.

Our community requires our support.

We are here for you, to get you moving and connected. And we are here for the businesses that we want to be there for us when we come out of this crisis. Together, we believe we will be better and stronger, when we Unite in Movement!

LEARN MORE

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