Sat – CrossFit

Announcements

Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.

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CrossFit Tysons Corner – CrossFit

QOD: Who is your go-to workout partner on weekends?

Warm Up:

• 400m Run in pairs

• 2 rounds: 10 Air Squats, 10 Ring Rows, 10 Push-ups, 10 Reverse Lunges

Stretch:

• 1 min Pigeon Stretch per side

• 1 min Doorway Chest Stretch

Partner Transition Strategy

8 minutes briefing on pacing and seamless handoffs for partner chippers.

Partner Chipper Time (Time)

Complete for time with a partner (split work evenly):

• 100 Calorie Row

• 80 Hang Squat Cleans (95/65)

• 60 Toes-to-Bar

• 40 Handstand Push-ups

• 20 Synchronized Burpees

Fri – CrossFit

Announcements

Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.

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CrossFit Tysons Corner – CrossFit

QOD: What movie can you watch over and over again?

Warm Up:

• 300m Row

• 10 Good Mornings with PVC

• 10 Glute Bridges

• 10 Kettlebell Romanian Deadlifts

Stretch:

• 1 min Hamstring Band Stretch per leg

• 1 min Low Back Cobra Stretch

Core

Metcon (Checkmark)

DB Carry Circuit

2 Rounds:

50m Front Rack Carry (2×50/35)

50m Mixed Carry (One Front Rack, One Suitcase) (2×50/35)

50m Farmer’s Carry (2×50/35)

50m Suitcase Carry (1×50/35)

Rest 2 minutes
Aim to complete each round with minimal breaks

Cap: 14 minutes

Single Modality Aerobic Effort (Time)

For time:

500m Run*

25 DB Strict Shoulder Press (2×35/25, Rx+: 45/30)

500m Run

20 DB Strict Shoulder Press

500m Run

15 DB Strict Shoulder Press

500m Run

10 DB Strict Shoulder Press

500m Run
Cap: 24 minutes

*500m run course is around both buildings in the complex instead of the usual run around the building far from the road

Thu – Hyrox

CrossFit Tysons Corner – HYROX

QOD: What is your favorite Hyrox exercise?

Warm Up:

• 300m SkiErg

• 10 Walking Lunges

• 10 Push-ups

• 10 Sprawls

Stretch:

• 1 min Lizard Pose per side

• 1 min Shoulder Capsule Stretch

Hyrox Power Intervals (Time)

5 Rounds for time of:

• 500m SkiErg

• 20m Burpee Broad Jumps

• 30m Sandbag Lunges (20/10 kg)

Rest 90 seconds between rounds.

Thu – CrossFit

Announcements

Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.

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CrossFit Tysons Corner – CrossFit

QOD: What is your favorite post-workout Friday meal?

Warm Up:

• 400m Run

• 10 PVC Overhead Squats

• 6 Snatch Balances with PVC

• 10 Banded Pass-throughs

Stretch:

• 1 min Overhead Shoulder Stretch per arm

• 1 min Calf Stretch per leg

Dumbbell Overhead Squat (Single DB overhead squat
5/5 – 4/4 – 3/3 – 3/3 – 3/3)

Increase loading or decrease scaling each round

20 Min Chipper (Time)

For time:

40 Wall Balls (20/14 lb)

30 Box Jumps (24/20 in)

20 Dumbbell Overhead Lunges (50/35 lb)

10 Pull-ups

5 Bar Muscle-Ups

10 Pull-ups

20 Dumbbell Overhead Lunges

30 Box Jumps (24/20)

40 Wall Balls
Cap: 20 minutes

Wed – Hyrox

CrossFit Tysons Corner – HYROX

QOD: What music fuels your mid-week workouts?

Warm Up:

• 400m Run

• 15 Air Squats

• 10 Arm Swings

• 10 Walking Lunges

Stretch:

• 1 min Calf Stretch per leg

• 1 min Hamstring Stretch per leg

Hyrox Mid-Week Conditioning (Time)

4 Rounds for time of:

• 500m RowErg

• 25m Sled Push

• 50m Farmers Carry (2×24/16 kg)

• 25 Wall Balls (20/14 lb)

Rest 2 minutes between rounds.

Wed – CrossFit

Announcements

Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.

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CrossFit Tysons Corner – CrossFit

QOD: How do you like your coffee in the morning?

Warm Up:

• 400m Run

• 10 Scapular Presses

• 10 Light Dumbbell Strict Presses

• 10 PVC Pass-throughs

Stretch:

• 1 min Cross-body Shoulder Stretch per arm

• 1 min Doorway Chest Stretch

Gymnastics

Ring Push-Up (2-4-6-8-10-8-6-4-2)

Ring Push-Up
For quality, after each set, rest ~30 seconds. Break up reps as needed on higher rep sets.

Disregard Max reps

Metcon

Metcon (AMRAP – Reps)

For Time:

21-15-9

Power Cleans (115/85, Rx+: 135/95 lb)

Bar-Over Burpees

90 Single Unders After Each Round
Cap: 14 minutes

Tue – CrossFit

Announcements

Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.

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We unfortunately need to cancel Tuesday’s 10/6 4:45pm and 5:45pm class due to an unexpected coach commitment. If you would like temporary 24/7 access, please message info@crossfittysonscorner.com and acknowledge these rules: crossfittysonscorner.com/247rules

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CrossFit Tysons Corner – CrossFit

QOD: What is your favorite quad-building exercise?

Warm Up:

• 300m Row

• 10 Air Squats

• 10 Bootstrappers

• 10 Ring Rows

• 30 sec Plank Hold

Stretch:

• 1 min Frog Stretch

• 1 min Kneeling Quad Stretch per leg

Front Squat (Front Squat)

reps @ 75% 1RM. Controlled 2-second descent on every rep.

14 Min AMRAP (AMRAP – Reps)

Complete as many rounds and reps as possible in 14 minutes of:

• 2 Rope Climbs

• 12 Dumbbell Box Step-Overs (24″/20″ in, 50/35 lb)

• 24 Double Unders

Mon – CrossFit

Announcements

Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.

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We unfortunately need to cancel Tuesday’s 10/6 4:45pm and 5:45pm class due to an unexpected coach commitment. If you would like temporary 24/7 access, please message info@crossfittysonscorner.com and acknowledge these rules: crossfittysonscorner.com/247rules

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CrossFit Tysons Corner – CrossFit

QOD: What is your go-to Monday morning routine?

Warm Up:

• 500m light row

• 8 Snatch Deadlifts with empty bar

• 8 Muscle Snatches

• 8 Overhead Squats

• 30m Bear Crawl (on the mats, width wise is down back down)

Stretch:

• 1 min Lat Foam Rolling per side

• 1 min Wrist Extension Stretch

Snatch (Snatch)

Squat Snatch: 5 sets x 3 reps @ 70-75% 1RM. Focus on aggressive extension and catch in deep squat.

Single Modality Engine (Time)

For time (Single Modality & Core Engine):

• 2000m Row

Directly into:

• 40 Dumbbell Overhead Lunges (50/35 lb, single arm)

• 50m Bear Crawl
Cap: 18 min

Sun – Hyrox

Announcements

Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.

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CrossFit Tysons Corner – CrossFit

QOD: What is your primary endurance target for this month?

Warm Up:

• 400m Run

• 10 Bodyweight Squats

• 10 Walking Lunges

• 10 Sprawls

Stretch:

• 1 min Couch Stretch per leg

• 1 min Hamstring Stretch per leg

Hyrox Simulation Time (Time)

E8MOM x 5:

400m Run or 500m Row

• 20 DB Bench Press (2×40/25 or Rx+: 50/35)

• 15 Burpees

• 10 Wall Balls (20/14 lb)

Sun – Hyrox

Announcements

Please remember to reserve classes you plan to attend ahead of time. This guarantees a better experience and helps us plan ahead and communicate effectively.

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CrossFit Tysons Corner – HYROX

QOD: What is your primary endurance target for this month?

Warm Up:

• 400m Run

• 10 Bodyweight Squats

• 10 Walking Lunges

• 10 Sprawls

Stretch:

• 1 min Couch Stretch per leg

• 1 min Hamstring Stretch per leg

Hyrox Simulation Time (Time)

E8MOM x 5:

400m Run or 500m Row

• 20 DB Bench Press (2×40/25 or Rx+: 50/35)

• 15 Burpees

• 10 Wall Balls (20/14 lb)