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“Rona”

Coach Creation Tribute WOD

2.0K 131
  • For Time
  • Cash-In: 1,900 meter Run
  • Then, 1-2-3-4-5-6-7-8-9 reps of:
  • Air Squats
  • Plank Walk Outs
  • Lunges (each leg)
  • Push-Ups
  • Arch Ups
  • Butterfly Sit-Ups
  • Burpees
  • Deck Squats

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must finish the 1,900 meter Run before moving on to the second part of the workout. After the Run, perform 1 repetition of each movement before proceeding to 2 repetitions of each movement and so on.

Score is the time on the clock when the last round of Deck Squats is completed.

Movement Standards

Plank Walk Out: Start with your feet shoulder-width apart and face forward. Stand tall with your hips and knees fully extended, and your heels planted. Lower down into a forward bend with both hands planted on the ground. While keeping your feet planted to the ground, move your hands alternately away from your torso into a plank position. From the plank position, reverse the movement by moving hands towards your torso into a forward bend. To complete the movement, stand up with knees fully locked out.

Deck Squat: Start with standard Air Squat. Keep weight on the heels. Squat down to rock bottom and rock back onto your glutes. Roll back on to your back with your head staying off the ground. Reverse the move by using the momentum of the rock. Roll forward onto your glutes and planting feet into the floor. Push your hips forward to stand up and lock your hips and knees to complete the repetition.

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Background: This tribute workout is dedicated to our healthcare workers — doctors, EMTs, nurses, lab techs, PAs, paramedics, ER techs, CNAs, etc — who are putting themselves on the frontlines and risking so much to contain this pandemic. So much so that they are separated from their families or have made the ultimate sacrifice for the betterment of their patients.

This workout was designed by Gaby DuFour @fitfourtitude, with the help of CrossFit Coach Alex Coll, specifically with the number "19" being the theme representing COVID-19. Gaby made it so it can easily be done from home while gyms are shut down but still use fitness to honor our heroes.
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