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
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.
REGISTER
Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible.
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
400 m Run, Row 500 m, Bike .7
10 Power Snatch
8 Air Squats
Home Strength:
Tempo or “Slow” Squat or Power Snatch
60 sec rest between sets
https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/
The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.
8 Mins
Tempo Back Squat 2-3-1-0
3×5
60 sec rest between sets
- 2-3-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (3) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Home WOD:
Support Your Local Box WOD #1
10 min AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
Movements and weights/objects can be scaled as needed.
Strength:
Tempo or “Slow” Squat Snatch
3×3 at 60, 65 & 70%
60 sec rest between sets
https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/
The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.
8 Mins
Tempo Back Squat 2-3-1-0
3×5 at 60%
60 sec rest between sets
- 2-3-1-0
- The first number (2) is the eccentric, or lowering, component of the lift.
- The second number (3) denotes any pause at the bottom.
- The third number (1) is the concentric, or lifting, component.
- Finally, the fourth number (0) denotes any pause at the top.
Metcon: 15 Min Cap
10 min AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
Elite Competition Class
On the 0:00… Snatch Technique (A)
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance
Set #1 – 35%
Set #2 – 40%
Sets #3+4+5 – 45%
STIMULUS
GENERAL
(6) reps in each complex
Overhead Squats and Snatch Balance reps have a (3) pause at bottom
Technique loads (lighter side, done with full focus)
Hold oto the bar for the entire complex
MOVEMENTS
MUSCLE SNATCH
Trains bar path and our turnover speed
Upon hip extension, the knees do not rebend (ala, power snatch)
Forces us to pull powerfully, along with an aggressive wrist turnover
Keep the bar close, with elbows high to the outside
Pull -> punch… aggressive push overhead to finish
PAUSING OVERHEAD SQUAT
Building positioning here
(3) second pause in the bottom of each repetition
Two focus points for positioning here:
Shoulders… externally rotate (armpits forward)
Feet… check in with our weight placement (heels down, and toes glued down)
SNATCH BALANCE
Trains the speed beneath the bar
Dip + drive with the bar on the backrack just enough to make it weightless
We then drive ourselves down, versus the bar upSpeed is everything here… less about weight, and more about how fast can we move
MOVEMENT VIDEO
Snatch Complex
Video
Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
3- Position Snatch x 1 rep
Keep this light & use it as a warmup. Don’t go heavier than 65% of your 1-RM Snatch.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep
*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%
C.
In 15 minutes, establish a 1-RM Power Clean + Power Jerk
D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 70-75%
Come to a complete stop for 3 seconds at the bottom, then, focus on exploding as fast as possible out of the hole.
E.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest 60 seconds
Performance Power Training
