CrossFit – Mon, Apr 29

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (12 Min)

EMOMx12

1- 10-15 Air Squats

2- 10 Plate ground to overhead

3- 6-10 burpees / Up Downs

B. Mobility/Activation (2 Min)

Banded PNF Lat Stretch

Accumulate 1:00 per side with a heavy band. Press into the band and relax, PNF style, exploring different corners of the shoulder capsule. Keep ribs pulled down tight to enhance the stretch on pecs, lats, and shoulders.

C1. Specific Thruster (5 Min)

@ empty barbell

10 Back Rack Elbow Rotations

5 Front Squats

5 Strict Press

5 Push Press

5 Thrusters

-then-

3-5 Thrusters, building to workout weight

C2. Specific Metcon (3 Min)

4 Burpees

4 Thrusters @ workout weight

3 Burpees

3 Thrusters @ workout weight

Metcon

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
This is a benchmark workout. Only record Rx if completed exactly as written. Most should try to complete intermediate version and at a weight where you could complete an unbroken set of 12, although that’s not the strategy for this workout. Try for 5-7 thrusters per minute and go up from there if possible after 5 minutes.

TC: 25 Minutes

Score: Time

KG: 61/43

Scaling Options

Beginner

60 Thrusters @ 45/35 lbs

*EMOM, including 0:00, perform 3-4 Burpees

Intermediate

100 Thrusters @ 95/65 lbs

*EMOM, including 0:00, perform 4-5 Burpees

Extra Accessory

Upper Accessory (Checkmark)

Upper Accessory:

3 Sets

10 PVC Band Lat Pulldowns

12 Supinated Empty Bar Curls

()

()

CrossFit – Sun, Apr 28

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (7 Min)

3 min Easy Row

15 Plate Ground to Overhead

2 min Moderate Row

10/10 Single Leg Glute Bridge

1 min Hard Row

10 Banded Bent Over Row

B. Mobility/Activation (2 Min)

Straight Leg Rowing

Accumulate 20-30 strokes, emphasis on a big post chain stretch reaching as far forward as possible with locked out knees.

C. Specific (5-8 Min)

3 sets Row Sprint Start:

¾ pull + ½ Pull + ¾ Pull + ¾ Pull + Full Pull

-rest 2:00 b/w-

C2. Specific weightlifting

Ramp up back squat

5 @ empty bar

3 @ 30%

3 @ 40%

3 @ 50%

3 @ 60%

—

Double KB front rack walking lunges + Double unders / single unders

Athletes chose weight and practice movement

Conditioning

Conditioning (Time)

Tomorrow wod

5 Rounds for time

500m Row

400m Run

20 Burpees

20 Wall balls 20/14lbs

20 Russian KBS 53/35lbs
TC: 50 minutes

Score: Time

Scaling Options

Beginner/Intermediate

As Written

Weightlifting

Back Squat (4 sets
6 Back Squats @ 65%
12 Double KB front rack walking lunges 24/16 kg
48 Double-unders
Rest 2 minutes)

TC: 16 minutes

Score: Checkmark

Scaling Options

Beginner

4 Back Squats @ RPE 5/10

12 Double KB front rack walking lunges @ light

48 single-unders

Intermediate

6 Back Squats @ 65%

12 Double KB front rack walking lunges 20/12 kg

24-48 double-unders

Extra Accessory

Core (Checkmark)

Chinese Plank

4 x 45 sec

()

CrossFit – Sat, Apr 27

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (5 Min)

2 Rounds

100m Run

15 sec Dead Hang

15 sec Pushup Plank Hold

5 Scap Pullups

5 Ring Rows

5 Slow Pushup Negatives

B. Mobility/Activation (2 Min)

Up Down to Down Dog

Down Dog Calf Pedals

Accumulate 10 reps, flowing back and forth and taking a few seconds at end range in each position. While in Down Dog, athletes can take a moment to do some calf pedals, driving the heels to the floor one at a time.

C2. Specific Metcon cont’d (4 Min)

10 Kip Swings

2-3 Strict Pull Ups -or- 5 Ring Rows

3-5 Kipping/Butterfly Pull Ups -or- workout mod

-then-

3-5 Pullups

5-7 Pushups

100m Run

Metcon

Metcon (Time)

20 Rounds for time

5 Pull-ups

10 Push-ups

200m Run
TC: 30 Minutes

Score: Time

Scaling Options

Beginner

12 Rounds

5 Ring Rows

10 Elevated Bar Pushups

200m Run

Intermediate L1

20 Rounds

5 Box Assisted Pull Ups

10 Band Assist Pushups

200m Run

Intermediate L2

15 Rounds

5 Pullups

10 Pushups

200m Run

Team WOD (Time)

20 Rounds

10 Pullups

20 Pushups

200m Run
TC: 30 Minutes

Score: Time

Partners partition the reps of pullups and pushups as desired, but must run together

Extra Accessory

Lower Accessory (Checkmark)

4 Sets:

5/5 Pausing Skater Jumps

5/5 Cossack Squats

()

()

CrossFit – Fri, Apr 26

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (5 Min)

8 Box Step Ups @ low

10 Ring Rows

8 Box Step Ups @ low

10 Toe Tap and Reach

8 Box Step Ups @ workout height

10 Banded Overhead Press

B. Mobility/Activation (2 Min)

Band Pull Throughs

Accumulate 20 reps with a heavy band, focus on a deep hinge – driving the butt back into a good post chain stretch, and a big squeeze of the quads and glutes at lockout.

C1. Specific Weightlifting(4 Min)

5/5 Single Arm DB Bent Over Row @ light

5/5 Single Arm DB Bent Over Row @ mod

C2. Specific Metcon (8 Min)

@ empty barbell

10 Back Rack Elbow Rotations

5 Dip & Drive (slow dip, fast drive)

5 Push Press

-then-

6 Push Press @ workout weight

6 KBS @ workout weight

6 Box Jumps @ workout height

Weightlifting

Weightlifting (Weight)

Single Arm DB Bent Over Row

Build to 5rm Per Arm

Sub Pendlay Row if equipment concerns.
TC: 10 Minutes

Score: Load

Scaling Options

Beginner/Intermediate

As Written

Metcon

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
This is a benchmark wod. Only record Rx if completed exactly as written.

TC: 20 Minutes

Score: Rounds + Reps

KG: 52/39

Scaling Options

Beginner

8 Push Press @ 45/35 lbs

8 KBS @ 12/8

8 Box Step Ups @ 18/14 in

Intermediate

10 Push Press @ 75/55 lbs

10 KBS @ 16/12

10 Box Jumps @ 24/20 in

Extra Accessory

Post chain (Weight)

Weighted GHD Hip Extensions

3 x 8 @ heavy, 2-3sec lower

()

CrossFit – Thu, Apr 25

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (5 Min)

AMRAP 5 minutes

30 Single/Double Unders

5 Cal Machine

5 Broad Jumps

10 Straight Leg Situps

B. Mobility/Activation (2 Min)

Banded Front Rack Stretch

Spend 1:30/side, and keep it dynamic by flossing through all corners of the stretch – moving the hand left and right, internally and externally rotating, moving the elbow up and down.

C1. Specific Weightlifting (5 Min)

@ empty barbell

5 Back Rack Elbow Rotations

3 Hang Muscle Cleans

3 Hang Power Cleans

-then-

2-4 Hang Power Cleans, building to working load

C2. Specific Metcon (4 Min)

3 Cleans @ workout weight

6 Machine Cals

12 AbMat Situps

24 Double Unders

Weightlifting

Hang Power Clean (6 x 3 reps @ 60%
)

TC: 12 Minutes

Score: Load

Scaling Options

Beginner

6×3 @ Technical

Intermediate

As Written

Metcon

Metcon (5 Rounds for weight)

8-6-4-2-1

Low Hang Power Clean

30 Russian Twists

Rest 90 seconds

Increase weight each round
TC: 22 Minutes

Score: Weight

Extra Accessory

Upper Accessory (Checkmark)

Pullup Accessory:

Attempt Strict Pullup

-then-

Box Assisted Pullup Eccentrics

5 x 10 @ 2-3sec lower

()

CrossFit – Wed, Apr 24

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (5 Min)

3:00 Row, increasing pace every 1:00

-then-

15 Air Squats

10 Hollow Ups

10 Arch Ups

30sec Dead Hang

B. Mobility/Activation (2 Min)

Accumulate 15-20 each:

Scap Pull Ups

Kip Swings

C2. Specific Metcon (8 Min)

1-2 BMU -or- workout mod

6 DB Front Squats @ 2x light DBs

8 Row Cals

-then-

1-2 BMU -or- workout mod

6 DB Front Squats @ workout weight

8 Row Cals

Gymnastics

Gymnastics (Checkmark)

BMU skill

Straight Arm Press focus

All levels:

– Hollow PVC Straight Arm Press Down

– Low Bar Hips to Bar

– Kip + Hip Drive (hip to bar)

– Box or Low Bar MU

Intermediate/Adv

– BMU
TC: 12 Minutes

Score: Checkmark

Scaling Options

Beginner/Intermediate

As written

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

Rx:

3-5 BMU or 5-7 Banded Bar Muscle Ups

15 DB Front Squats @ 2×35/25 lbs

21/18 Row Cals

Rx+:

9 Bar Muscle Ups

15 DB Front Squats 2 x 50/35 lbs

21/18 Cal Row
TC: 15 Minutes

Score: Rounds + Reps

KG: 22.5/15

Scaling Options

Beginner

5 Low Bar Muscle Ups or Jump to support on boxes

10 DB Front Squats @ 2×25/15 lbs

15/12 Row Cals

Intermediate L1

5-7 Box Jumping Bar Muscle Ups

15 DB Front Squats @ 2×35/25 lbs

21/18 Row Cals

Extra Accessory

Upper Accessory (Checkmark)

Shoulder Accessory:

Prone Butterflies

4 x 5 reps, slow and controlled

()

CrossFit – Tue, Apr 23

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (5 Min)

12 Up Downs

5 Inchworm to Pushup

9 Up Downs

10 PVC Dislocates

6 Up Downs

10 Plate Ground to Overhead

B. Specific Weightlifting (4 Min)

– Glute bridge position overview

– 10 Empty Bar Floor Press (slow eccentric focus)

– 5 Floor Press @ light, roughly 50% of working weight

C1. Mobility/Activation (2 Min)

Accumulate 12-15 each:

Prone PVC Liftoffs

PVC Around the Worlds

C2. Specific Metcon (8 Minutes)

@ empty barbell

5 Snatch Grip RDLs

5 Muscle Snatch (aggressive turnover focus)

5 Power Snatch (talking about descent)

-then-

2-4 Power Snatch, building to workout weight

-then-

4 Power Snatch @ workout weight

8 Bar Facing Burpees

Weightlifting

Dumbbell Bench Press (8 x 3 reps @ heavy
-rest 45 sec b/w-

Increase if able on last 3 sets)

TC: 12 Minutes

Score: Load

Metcon

Metcon (AMRAP – Rounds and Reps)

3x AMRAP 4 minutes

Rx:

8 Power Snatch @ 65/45 lbs

10 Bar Facing Burpees

-rest 1 min b/w-

Rx+:

8 Power Snatch 95/65 lbs

10 Bar Facing Burpees

-rest 1 min b/w-
TC: 14 Minutes

Score: Sum Total Rounds + Reps (pick up where you left off)

KG: 22.5/15

Scaling Options

Beginner

5 Power Snatch @ 45/35

6 Burpees

-rest 1 min b/w-

Extra Accessory

Core (Checkmark)

4 Sets:

10/10 Side Plank Hip Taps

5/5 Strict Single Leg TTB

()

()

CrossFit – Mon, Apr 22

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (5 Min)

AMRAP 5 minutes

5/5 Box Step Ups

10 Air Squats (2sec pause in bottom)

15 sec Handstand Hold -or- Banded Overhead Press Hold

B. Mobility/Activation (2 Min)

World’s Greatest Stretch

Complete 10 elbow taps + turn and reach per leg for a total of 20 reps.

C1. Specific Weightlifting (3 Min)

5/5 Russian Step Ups @ unweighted

5/5 Double DB Russian Step Ups @ light DBs

C2. Specific Metcon (8 Min)

10 Handstand Scap Shrugs (can be done piked on a box)

5 HSPU Negatives -or- Pike HSPU negatives -or- Pushup Negatives

3 HSPU -or- workout mod

-then-

8 Wall balls @ workout weight

5 HSPU -or- workout mod

8 Wall Balls @ workout weight

Weightlifting

Weightlifting (Weight)

Double DB Russian Step Up

5×3/3 @ heavy

Box @ 24/20in
TC: 10 Minutes

Score: Total Load

Scaling Options

Beginner

5×3/3 @ technical

Box @ low

Intermediate

As Written

Metcon

Metcon (Time)

4 Rounds

Rx:

15 Wall Balls @ 14/10

6-8 HSPU

15 Wall Balls @ 14/10

-rest 1:00 b/w rounds-

Rx+:

15 Wall Balls 20/14 lbs

15 HSPU

15 Wall Balls 20/14 lbs

-rest 1:00 b/w rounds-
TC: 16 Minutes

Score: Total Time incl Rest

KG: 9/6

Scaling Options

Beginner

4 Rounds

12 Wall Balls @ light

8-10 Seated DB Press @ 2 x Light

12 Wall Balls @ light

-rest 1:00 b/w rounds-

Intermediate L1

4 Rounds

15 Wall Balls @ 14/10

10 Pike HSPU, feet on box

15 Wall Balls @ 14/10

-rest 1:00 b/w rounds-

Extra Accessory

Upper Accessory (AMRAP – Reps)

Pullup Accessory:

Banded Pullup Burnout Ladder
Set 1: AMRAP with 2 medium bands

Set 2: AMRAP with 1 medium band

Set 3: AMRAP with 1 light-medium band

Set 4: AMRAP with 2 light bands

Set 5: AMRAP with 1 light band

Don’t be alarmed if your reps per set go down dramatically as you move through the 5 sets. Aim to start with a band setup that allows for 15-20 reps, and finish with a band setup that allows for 3-5 Reps on the final set. Goal is more reps than last week, Week 16, or using lighter bands across.

CrossFit – Sun, Apr 21

CrossFit Tysons Corner – CrossFit

Conditioning

CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here
Rest 5 minutes then complete

Conditioning (Time)

Part 2

1 mile run or 2k row
TC Part 1: 20 Minutes

Score: Time

TC Part 2: 15 Minutes

Total max time is 40 minutes

Extra Accessory

Accessory (Weight)

Weightlifting Accessory:

Muscle Clean + Push Press

6 x (1+3) @ 50-55% of 1rm Clean

CrossFit – Sat, Apr 20

CrossFit Tysons Corner – CrossFit

Warm-up

A. General (5 Min)

AMRAP 5

5/5 Lunge & Reach

5 Hollow Ups

5 Arch Ups

10 Banded Good Mornings

B. Mobility/Activation (2 Min)

Ballistic Leg Swings

Front to Back & Side to Side

15 reps / leg / direction

C1. Specific TTB (7 Min)

20sec Dead Hang

10 Scap Pullups

10 Tight Kip Swings

3-5 TTB timing drill, feet on box

3-5 Kipping Knee Raises

3-5 Toes to Eye Level

3-5 TTB

C2. Specific Metcon cont’d (4 Min)

6-8 DB Deadlifts @ workout weight

25’ Walking Lunge

6-8 TTB -or- workout mod

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes

20 DB Deadlifts 2 x 50/35 lbs

100′ Walking Lunges

20 TTB
TC: 25 Minutes

Score: Rounds + Reps

Scaling Options

Beginner

12 DB Deadlifts @ 2×25/15 lbs

50′ Walking Lunge -or- Ring Assisted Rev Lunge

12 Hanging Knee Raise

Intermediate L1

20 DB Deadlifts @ 2×35/25 lbs

100′ Walking Lunge

20 Toes to Eye Level

Intermediate L2

20 DB Deadlifts @ 2×35/25 lbs

100′ Walking Lunge

8-10 TTB

Team WOD (AMRAP – Rounds and Reps)

AMRAP 25 minutes, With a Partner

20 DB Deadlifts 2 x 50/35 lbs

100′ Walking Lunges

20 TTB
All movements today are to be performed synchro with your partner.

Extra Accessory

Accessory (Checkmark)

Post Chain Accessory

Seated Double DB Good Mornings

3 x 10 reps @ heavy

()