Sun – Full Hyrox Simulation 4

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Announcements

CrossFit Teens is back! Fridays starting from 10/2 at 5pm. Members can sign up for a sample class or reduced price: crossfittysonscorner.com/teens. Sign up by 9/28 to claim your spot. For a trial class link, email info@crossfittysonscorner.com. Adult class w will meet Fridays as normal.

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CrossFit Tysons Corner – CrossFit

QOD: What station tested your endurance the most today?

Warm Up:

• 800m Run

• 10 Sled Push light

• 10 Burpee Broad Jumps

• 10 Air Squats

Stretch:

• 2 min Full Body Stretch

• 1 min Hamstring Stretch per leg

Workout Below or Coach’s Choice (Time)

6 Rounds:

• 500m Run

• 500m RowErg

• 50m Farmers Carry

• 20 Wall Balls
Cap: 42 minutes

Sun

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Announcements

CrossFit Teens is back! Fridays starting from 10/2 at 5pm. Members can sign up for a sample class or reduced price: crossfittysonscorner.com/teens. Sign up by 9/28 to claim your spot. For a trial class link, email info@crossfittysonscorner.com. Adult class w will meet Fridays as normal.

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CrossFit Tysons Corner – HYROX

QOD: What station tested your endurance the most today?

Warm Up:

• 800m Run

• 10 Sled Push light

• 10 Burpee Broad Jumps

• 10 Air Squats

Stretch:

• 2 min Full Body Stretch

• 1 min Hamstring Stretch per leg

Workout Below or Coach’s Choice (Time)

6 Rounds:

• 500m Run

• 500m RowErg

• 50m Farmers Carry

• 20 Wall Balls
Cap: 42 minutes

Sun – Sunday Endurance

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CrossFit Tysons Corner – CrossFit

QOD: What is your favorite fall activity starting in September?

Warm Up:

• 3 Rounds of 300m Row, 10 Air Squats, 10 Ring Rows

Stretch:

• 90 sec Child Pose

• 1 min Couch Stretch per side

Aerobic Base

20 minutes steady state rowing at 60% effort

AMRAP 20 (AMRAP – Reps)

Complete as many rounds and reps as possible in 20 minutes of:

• 15 Dumbbell Thrusters

• 12 Toes-to-Bar

• 9 Handstand Push-ups

Sat – Partner Saturday Chipper

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Announcements

CrossFit Teens is back! Fridays starting from 10/2 at 5pm. Members can sign up for a sample class or reduced price: crossfittysonscorner.com/teens. Sign up by 9/28 to claim your spot. For a trial class link, email info@crossfittysonscorner.com. Adult class w will meet Fridays as normal.

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CrossFit Tysons Corner – CrossFit

QOD: What is your favorite post-workout tradition after a Saturday partner grind?

Warm Up:

• 800m Easy Jog

• 10 Bootstrappers

• 10 Push-ups

Stretch:

• 1 min Pigeon Pose per side

• 1 min Downward Dog Stretch

Box Jumps (Box Jump & Erg Transitions)

6 minutes practice high-efficiency partner tagging and station setup

Partner Chipper Time (Time)

For time (27 Minute Cap, divide reps with a partner):

• 80 Calorie SkiErg*

• 70 Box Jumps

• 60 Med Ball Lateral Toss Against Wall (20/14)

• 50 Hang Dumbbell Snatch (60/40, Rx+: 1×70/50)

• 40 Burpees Over Box (24″/20″)

• 30 Synchronized Lunges (hold DB any way)

• 20 Hang Dumbbell Snatch
*Depending on how many people, partners start at a different station and complete SkiErg once it’s free. Otherwise, complete the stations in order.

Fri – Heavy Deadlift and a Burner

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Announcements

CrossFit Teens is back! Fridays starting from 10/2 at 5pm. Members can sign up for a sample class or reduced price: crossfittysonscorner.com/teens. Sign up by 9/28 to claim your spot. For a trial class link, email info@crossfittysonscorner.com. Adult class w will meet Fridays as normal.

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CrossFit Tysons Corner – CrossFit

QOD: What music playlist fuels your heavy lift days?

Warm Up:

• 3 Rounds of 10 PVC Good Mornings, 10 Glute Bridges, 200m Row

Stretch:

• 1 min Hamstring Band Stretch

• 1 min Low Back Cobra Stretch

Deadlift (Deadlift)

reps (Heavy double)

For time (Time)

27-21-15-9

Calorie Bike (Cal for Women: 23/17/12/7)

Burpees to 6″ Target
Scale: 21/15/12/9

Cap: 14 minutes

Goal: <11 minutes

Thu – Skill Focus Gymnastics

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Announcements

CrossFit Teens is back! Fridays starting from 10/2 at 5pm. Members can sign up for a sample class or reduced price: crossfittysonscorner.com/teens. Sign up by 9/28 to claim your spot. For a trial class link, email info@crossfittysonscorner.com. Adult class w will meet Fridays as normal.

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CrossFit Tysons Corner – CrossFit

QOD: What skill are you hoping to master by the end of this year?

Warm Up:

• 3 Rounds of 10 Scapular Pull-ups, 10 Hollow Rocks, 150m Run

Stretch:

• 1 min Shoulder Flexion Stretch

• 1 min Hamstring Fold

Time (Time)

4 Rounds for time of:

15 Wall Balls (20/14)

9 Thrusters (115/85)(Rx+: 12 reps)

6 Front Squats (115/85)(Rx+: 9 reps)

400m Run
Cap: 27 min

Goal: Less than 3 breaks on the barbell movements total each round, trying for unbroken thrusters (1 break) then front squats (no breaks) at a challenging weight

Wed – Strict Press Peak

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Announcements

CrossFit Teens is back! Fridays starting from 10/2 at 5pm. Members can sign up for a sample class or reduced price: crossfittysonscorner.com/teens. Sign up by 9/28 to claim your spot. For a trial class link, email info@crossfittysonscorner.com. Adult class w will meet Fridays as normal.

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Noon class on 9/23 is still being held. Apologies for the cancellation notice. Noon classes are no longer early reservation through the end of September. However, try to reserve your space whenever possible.

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CrossFit Tysons Corner – CrossFit

QOD: What upper body exercise do you find most challenging?

Warm Up:

• 3 Rounds of 10 PVC Pass-throughs, 10 Scapular Push-ups, 200m Run

Stretch:

• 1 min Doorway Chest Stretch

• 1 min Overhead Triceps Stretch

Sprint Development

For time each round (6 Rounds for time ↓ shorter is better)

1 x 300m

2 x 200m

3 x 100m
Rest 2 minutes after each effort

Timecap: 20 minutes

AMRAP 9 (AMRAP – Reps)

Complete as many rounds and reps as possible in 9 minutes of:

15 Sumo Deadlift High Pull (75/55)

30 Double Unders

Tue – Back Squat Heavy

~ CrossFit Tysons Corner ~ Leave a comment

Announcements

CrossFit Teens is back! Fridays starting from 10/2 at 5pm. Members can sign up for a sample class or reduced price: crossfittysonscorner.com/teens. Sign up by 9/28 to claim your spot. For a trial class link, email info@crossfittysonscorner.com. Adult class w will meet Fridays as normal.

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CrossFit Tysons Corner – CrossFit

QOD: How many hours of sleep do you average per night?

Warm Up:

• 2 Rounds of 400m Row, 10 Air Squats, 10 Cossack Squats

Stretch:

• 90 sec Pigeon Pose per leg

• 1 min Quadriceps Stretch

Back Squat (Back Squat)

reps (Heavy 5 across all sets)

EMOM – Cindy Prep (AMRAP – Reps)

EMOM x 18:

3-5 Strict Pull-Ups

6-10 Push-Ups

12-16 Abmat Sit-ups
All movements within the minute, such that you have at least 15 sec rest after the first minute

Record number total reps and rep scheme