Fri – Front Squat Heavy

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CrossFit Tysons Corner – CrossFit

QOD: What exercise was your biggest breakthrough this year?

Warm Up:

• 3 Rounds of 10 Air Squats, 10 Bootstrappers, 200m Row

Stretch:

• 90 sec Couch Stretch per side

• 1 min Calf Stretch

AMRAP 12 (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

5 Dumbbell Man Makers (2×35/25)(Rx+: 50/35)

30 Double Unders

10 Burpees Over Dumbbell

Weighted Pistol (4 (2/2) – 4 – 4 – 4 – 4

Increasing load or decreasing scale each round)

If unable to add weight to the pistol, scale the pistol progression, and complete 8/8 on each leg

Thu – Hyrox Wall Ball Grind

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CrossFit Tysons Corner – HYROX

QOD: What wall ball weight do you target in workout tests?

Warm Up:

• 400m Run

• 15 Air Squats

• 10 Bootstrappers

• 10 Sprawls

Stretch:

• 1 min Quad Stretch

• 1 min Thoracic Extension

Hyrox Time (Time)

For time:

• 800m Run

• 75 Wall Balls

• 800m Run

• 75 Burpee Broad Jumps

Thu – Push Jerk Heavy

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CrossFit Tysons Corner – CrossFit

QOD: What is your top tip for shoulder recovery?

Warm Up:

• 3 Rounds of 10 Arm Circles, 10 Scapular Push-ups, 200m Run

Stretch:

• 1 min Overhead Triceps Stretch

• 1 min Chest Wall Stretch

Push Jerk (Push Jerk)

reps (Work up to light triple (~65%) – focus is on form, not load)

Time (Time)

40 DB Snatch (1x 40/25, Rx+: 1×50/35)

800m Run

30 DB Snatch

600m Run

20 DB Snatch

400m Run

10 DB Snatch

200m Run
Cap: 22 min

Wed – Deadlift Hypertrophy

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CrossFit Tysons Corner – CrossFit

QOD: What recovery habit helps you most after heavy legs?

Warm Up:

• 2 Rounds of 400m Row, 10 PVC Good Mornings, 10 Glute Bridges

Stretch:

• 1 min Hamstring Stretch per side

• 1 min Low Back Child Pose

Bridge Walks (Distance)

4 Rounds:

4 Reps down to ground or box and back up

Rest 60-90 seconds after each round
Goal is to progress lower than the previous week

EMOM 15 (AMRAP – Reps)

Complete as many rounds and reps as possible in 15 minutes of:

15-20 Med Bal Cleans (20/14)

12-18 Push-ups

9-15 Toes-to-Bar
Choose a rep scheme, and attempt to match or exceed that rep scheme each round.

Record total minimum reps for a round (i.e. 20/15/15 = 50 as your score)

Tue – Overhead Squat Balance

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Announcements

CrossFit Teens is Coming Back! 💙💚

We’re bringing back our CrossFit Teens program (ages 13–17) this fall and want your input to set the schedule!

Whether you have an athlete out of season wanting to build strength, a student looking to stay active, or homeschooled teens needing a group activity, we’ve got a spot for them.

  • The Perk: Current CFTC members receive an exclusive same-family discount rate!
  • Next Step: Tap the link to take our quick 2-minute schedule survey.
  • Deadline: Please respond by 9/15 so we can lock in times before classes kick off at the end of September.

👉 Link to Survey

Know a family or friends outside the gym who might be interested? Feel free to share this with them!

CrossFit Tysons Corner – CrossFit

QOD: What overhead movement feels most natural to you?

Warm Up:

• 3 Rounds of 10 PVC Overhead Squats, 10 Pass-throughs, 150m Run

Stretch:

• 1 min Puppy Dog Pose

• 1 min Groin Lizard Stretch

Power Snatch (2 – 2 – 2 – 2 – 2)

Start at 80%, increase last 2 sets

Time (Time)

4 Rounds for time of:

5 Dual Kettlebell Curtis P*s

12 Box Jump Overs

9 Ring Dips
*Curtis P = Power Clean from Ground + Lunge L + Lunge R + Push Press

Cap: 13 minutes

Mon – Bench Press Strength

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Announcements

CrossFit Teens is Coming Back! 💙💚

We’re bringing back our CrossFit Teens program (ages 13–17) this fall and want your input to set the schedule!

Whether you have an athlete out of season wanting to build strength, a student looking to stay active, or homeschooled teens needing a group activity, we’ve got a spot for them.

  • The Perk: Current CFTC members receive an exclusive same-family discount rate!
  • Next Step: Tap the link to take our quick 2-minute schedule survey.
  • Deadline: Please respond by 9/15 so we can lock in times before classes kick off at the end of September.

👉 Link to Survey

Know a family or friends outside the gym who might be interested? Feel free to share this with them!

CrossFit Tysons Corner – CrossFit

QOD: What muscle group is your favorite to train?

Warm Up:

• 3 Rounds of 15 Banded Pull-aparts, 10 Push-ups, 200m Run

Stretch:

• 1 min Pec Minor Stretch on Wall

• 1 min Lat Stretch

Bench Press (Bench Press)

reps (Building weight each set)

SkiErg Marathon (Distance)

For max meters on the SkiErg in 23 minutes:

250m SkiErg*

8 Front Squats (135/95) (Rx+: 165/115)

Plank

*SkiErg is the pacing movement

Other class participants choose either front squat or plank. Rotate to the next movement when the SkiErg finishes. Goal is for each person to have at least 6 intervals on the SkiErg
We will say a temporary “see you later” to the SkiErg this week, so this is a farewell (for now).

Sun – Full Hyrox Simulation 2

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Announcements

CrossFit Teens is Coming Back! 💙💚

We’re bringing back our CrossFit Teens program (ages 13–17) this fall and want your input to set the schedule!

Whether you have an athlete out of season wanting to build strength, a student looking to stay active, or homeschooled teens needing a group activity, we’ve got a spot for them.

  • The Perk: Current CFTC members receive an exclusive same-family discount rate!
  • Next Step: Tap the link to take our quick 2-minute schedule survey.
  • Deadline: Please respond by 9/15 so we can lock in times before classes kick off at the end of September.

👉 Link to Survey

Know a family or friends outside the gym who might be interested? Feel free to share this with them!

CrossFit Tysons Corner – HYROX

QOD: What mental strategy do you use when fatigue sets in?

Warm Up:

• 800m Jog

• 10 Air Squats

• 10 Walking Lunges

• 10 Sprawls

Stretch:

• 2 min Forward Fold

• 1 min Quad Stretch per leg

Hyrox Simulation Time (Time)

For time (Hyrox Strength Endurance):

• 50m Sled Push

• 800m RowErg

• 50m Sled Pull

• 100m Sandbag Lunges

• 800m SkiErg

• 150m Farmers Carry

• 100 Burpee Broad Jumps

• 120 Wall Balls

Sun – Sunday Sweat

~ CrossFit Tysons Corner ~ Leave a comment

Announcements

CrossFit Teens is Coming Back! 💙💚

We’re bringing back our CrossFit Teens program (ages 13–17) this fall and want your input to set the schedule!

Whether you have an athlete out of season wanting to build strength, a student looking to stay active, or homeschooled teens needing a group activity, we’ve got a spot for them.

  • The Perk: Current CFTC members receive an exclusive same-family discount rate!
  • Next Step: Tap the link to take our quick 2-minute schedule survey.
  • Deadline: Please respond by 9/15 so we can lock in times before classes kick off at the end of September.

👉 Link to Survey

Know a family or friends outside the gym who might be interested? Feel free to share this with them!

CrossFit Tysons Corner – CrossFit

QOD: Do you prefer long slow distance or fast high intensity?

Warm Up:

• 3 Rounds of 200m Run, 10 Air Squats, 10 Scapular Push-ups

Stretch:

• 1 min Couch Stretch per leg

• 1 min Child Pose

Aerobic Base

20 minutes continuous Bike Erg at 65% effort

AMRAP 20 (AMRAP – Reps)

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

• 15 Dumbbell Deadlifts

• 12 Handstand Push-ups

• 9 Toes-to-Bar

Sun – Engine Builder Hyrox

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Announcements

Schedule Update: Tuesday Morning & Saturday “Halfrox” Adjustments:

We have a couple of important schedule updates for this week as we prepare for our upcoming event!

**Tuesday Morning (Tomorrow):**
Our coached morning classes will be converted to 24/7 Open Gym Access. If you plan to come in tomorrow morning and need a temporary door code, please email crossfittysonscorner@gmail.com **by 5:00 PM today** so we can get you set up.

**Saturday Schedule & Halfrox Event:**
This Saturday is our Halfrox event! For those who are not participating in the event, we will be running a condensed class from **10:00 AM to 10:30 AM**. Please come prepared to work outside for this session.

Thank you so much for your patience and flexibility as we coordinate these events.

.

CrossFit Tysons Corner – CrossFit

QOD: What is your favorite post workout meal?

Warm Up:

• 800m Easy Jog then 2 rounds of 10 Lunges and 10 Push-ups

Stretch:

• 1 min Hamstring Stretch

• 1 min Lizard Stretch per leg

Almost-Bert (Time)

For time:

50 burpees

400-m run

75 push-ups

400-m run

75 Sit-ups

400-m run

100 squats or 50 pistols

400-m run

75 Sit-ups

400-m run

75 push-ups

400-m run

50 burpees
Cap: 40 minutes