Sun – Full Hyrox Simulation 3

CrossFit Tysons Corner – CrossFit

QOD: What is your favorite post-Hyrox recovery tool?

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

Hyrox Simulation Time (5 Rounds for distance)

E8MOMx5:

500m Run

25m Standing Sled Pull (Heavy in 41 ft lengths)

15 Burpee Broad Jumps

Max Distance in meters on Ski or Row until 6 min.
Cap: 40 min

Sun – Full Hyrox Simulation 3

CrossFit Tysons Corner – HYROX

QOD: What is your favorite post-Hyrox recovery tool?

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

Hyrox Engine Work (5 Rounds for distance)

E8MOMx5:

500m Run

25m Standing Sled Pull (Heavy in 41 ft lengths)

15 Burpee Broad Jumps

Max Distance in meters on Ski or Row until 6 min.
Cap: 40 min

Sat – Partner Saturday Grind

CrossFit Tysons Corner – CrossFit

QOD: What is your favorite exercise to share with a partner?

Warm Up:

• 800m Easy Jog

• 10 Arm Circles

• 10 Air Squats

Stretch:

• 1 min Hamstring Stretch

• 1 min Pigeon Pose per leg

Dig Deep – Partner Workout (Time)

For time, split reps as needed:

2000m Row

40 Sandbag Cleans Over Shoulder (100/70)

60 Pull-ups (Rx+: 30 Bar Muscle-Ups)

60 Sumo Deadlift (225/155)(Rx+: 275/185)

40 Sandbag Cleans Over Shoulder

2000m Row
Cap: 41 min

Fri – Front Squat Heavy

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

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

AMRAP 12 (AMRAP – Reps)

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

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

27 Double Unders

9 Burpees Over Dumbbell

Thu – Hyrox Wall Ball Grind

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

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)

48 DB Snatch (1x 40/25, Rx+: 1×50/35)

800m Run

36 DB Snatch

600m Run

24 DB Snatch

400m Run

12 DB Snatch

Rest 2 minutes

200m Run
Cap: 22 min

Goal for the last run is to push your pace, not a sprint but much faster than normal after the test

Wed – Hyrox Erg Engine

CrossFit Tysons Corner – HYROX

QOD: Do you prefer RowErg or SkiErg?

Warm Up:

• 500m Row

• 10 Arm Swings

• 10 Air Squats

Stretch:

• 1 min Lat Stretch per arm

• 1 min Hamstring Fold

Hyrox Time (Time)

For time:

• 1000m SkiErg

• 500m Run

• 1000m RowErg

• 500m Run

Wed – Deadlift Hypertrophy

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

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

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).