Fri – CrossFit

CrossFit Tysons Corner – CrossFit

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

Warm Up:

• 400m Run

• 10 PVC Pass-throughs

Stretch:

• 1 min Lat Foam Rolling

• 2 x world’s greatest stretch

Back Rack Lunge (10 (5/5) – 8 – 6 – 4 – 4)

Increase weight each round

18 Min EMOM (Checkmark)

EMOM for 18 minutes (6 rounds):

• Min 1: 4 Bar Muscle-Ups or 6 Jumping Bar Muscle-Ups

• Min 2: 12 Med Ball Box Step-Overs (24/20 in, 20/14)

• Min 3: 150m Run

Thu – Hyrox

CrossFit Tysons Corner – HYROX

QOD: What is your favorite Hyrox exercise?

Warm Up:

• 300m SkiErg

• 10 Air Squats

Stretch:

• 1 min Couch Stretch per leg

Hyrox 20 Min Engine Builder (Time)

4 Rounds for time of:

• 500m SkiErg

• 30m Burpee Broad Jumps

• 50m Farmers Carry (2×24/16 kg)

Thu – CrossFit

CrossFit Tysons Corner – CrossFit

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

Warm Up:

• 300m Row

• 10 PVC Good Mornings

Stretch:

• 1 min Hamstring Band Stretch

Snatch (Muscle Snatch)

Muscle Snatch: 4 sets x 2 reps @ 65-67% 1RM. Heavy double with flawless mechanical execution. Minimize movement of feet.

20 Min Rounds For Time (Time)

4 Rounds for time of:

• 400m Run

• 15 American Kettlebell Swings (53/35 lb)

• 15 Wall Ball Shots (20/14 lb)

Wed – CrossFit

CrossFit Tysons Corner – CrossFit

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

Warm Up:

• 400m Row

• 10 Banded Pull-aparts

• 10 pause squats

Stretch:

• 1 min Wrist Stretch

• 2 x world’s greatest stretch

Thruster (From rack)

4 sets x 3 reps @ 75-80% 1RM. Emphasize aggressive press under the bar after hitting full squat depth

16 Min Interval WOD (AMRAP – Rounds)

Every 4 minutes for 4 rounds:

• 400/350m Row

• 12 Thrusters (95/65 lb)

• 12 Pull-ups
Record complete rounds completed

Wed – Hyrox

CrossFit Tysons Corner – HYROX

QOD: What music fuels your mid-week workouts?

Warm Up:

• 400m Run

• 10 Walking Lunges

Stretch:

• 1 min Hamstring Stretch per leg

Hyrox Mid-Week Intervals (Checkmark)

Every 4 minutes for 4 rounds:

• 400m SkiErg

• 25m Sled Push

• 25m Sled Pull

Tue – CrossFit

CrossFit Tysons Corner – CrossFit

QOD: What is your favorite quad-building exercise?

Warm Up:

• 400m Run

• 10 PVC Overhead Squats

Stretch:

• 1 min Lizard Stretch per side

Snatch (Squat Snatch 5 x 3)

Squat Snatch: 5 sets x 3 reps @ 70-75% 1RM. Build across sets with focus on 3-second overhead stability.

18 Min Rounds (Time)

5 Rounds for time of:

• 10 Power Snatches (95/65 lb)

• 12 Box Jumps (24/20 in)

• 200m Run

Mon – CrossFit

CrossFit Tysons Corner – CrossFit

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

Warm Up:

• 400m Run

• 10 Air Squats

Stretch:

• 1 min Calf Stretch per leg

Rope Climb Instruction and Practice

No lifting today. Detailed instruction on foot wraps, S-wrap vs J-hook, and safe descent technique. Practice 4-6 ascending rope climbs.

18 Min EMOM (Checkmark)

EMOM for 18 minutes (6 rounds):

• Min 1: Rope climb (pick progression for each athlete that keeps them working for 40sec. multiple rope climbs, one legless, partial ascent, up-downs from the floor)

• Min 2: 12 Single Dumbbell Hang Clean and Jerks (medium weight)

• Min 3: 200m’ish Run (can be a partial 200m. Each athlete to pick distance where they get at least 10 sec rest)

Sun – Hyrox

CrossFit Tysons Corner – CrossFit

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

Warm Up:

• 400m Run

• 10 Air Squats

Stretch:

• 1 min Couch Stretch per leg

Hyrox Simulation Time (Time)

For time (Hyrox Simulation #1):

• 1000m SkiErg

• 50m Sled Push

• 1000m RowErg

• 50m Sled Pull

• 80m Burpee Broad Jumps

• 200m Farmers Carry (2×24/16 kg)

• 100m Sandbag Lunges (20/10 kg)

• 100 Wall Balls (20/14 lb)

Sun – CrossFit

CrossFit Tysons Corner – CrossFit

QOD: What is your main fitness goal for November?

Warm Up:

• 300m Row

• 10 PVC Pass-throughs

Stretch:

• 1 min Overhead Shoulder Stretch per side

Snatch (Snatch Balance)

Snatch Balance: 5 sets x 2 reps @ 75% 1RM. Fast drop and secure catch.

16 Min Rounds For Time (Time)

4 Rounds for time of:

• 15 Wall Balls (heaviest ball the athlete can do all 15 and hit target without resting)

• 15 weighted sit-ups (plate or med ball)

• 200m Run

Rest 1 minute between rounds.

Sun – Hyrox

CrossFit Tysons Corner – HYROX

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

Warm Up:

• 400m Run

• 10 Air Squats

Stretch:

• 1 min Couch Stretch per leg

Hyrox Simulation Time (Time)

For time (Hyrox Simulation #1):

• 1000m SkiErg

• 50m Sled Push

• 1000m RowErg

• 50m Sled Pull

• 80m Burpee Broad Jumps

• 200m Farmers Carry (2×24/16 kg)

• 100m Sandbag Lunges (20/10 kg)

• 100 Wall Balls (20/14 lb)