Thu – Hyrox

CrossFit Tysons Corner – HYROX

QOD: How do you stay mentally sharp during hard workouts?

Warm Up:

• 300m RowErg

• 10 Walking Lunges

• 10 Push-ups

• 10 Air Squats

Stretch:

• 1 min Calf Stretch per leg

• 1 min Shoulder Stretch per side

Hyrox Erg Grind (Time)

3 Rounds for time of:

• 750m RowErg

• 500m SkiErg

• 30 Wall Balls (20/14 lb)

• 20m Burpee Broad Jumps

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 book or podcast inspired you recently?

Warm Up:

• 300m Row

• 10 Good Mornings with PVC

• 10 Kettlebell Deadlifts

• 10 Glute Bridges

Stretch:

• 1 min Hamstring Stretch per leg

• 1 min Lower Back Cobra Stretch

Deadlift (Deadlift)

Romanian Deadlift: 4 sets x 8 reps. Controlled eccentric and glute engagement.

Chipper (Time)

For Time:

500m Row

30 Wall Balls

30 Toes-to-Bar

500m Row

20 Wall Balls

20 Toes-to-Bar

500m Row

10 Wall Balls

10 Toes-to-Bar
Pick a wallball weight that you can do that first 30 straight through.

Wed – Hyrox

CrossFit Tysons Corner – HYROX

QOD: What hydration strategy works best for you?

Warm Up:

• 400m Run

• 10 Burpees

• 15 Air Squats

• 10 Arm Swings

Stretch:

• 1 min Couch Stretch per leg

• 1 min Hamstring Stretch per leg

Hyrox Triplet Interval (Time)

4 Rounds for time of:

• 600m Run

• 40m Sled Push

• 150m Farmers Carry (2×24/16 kg)

Rest 2 minutes between rounds.

Wed – CrossFit

CrossFit Tysons Corner – CrossFit

QOD: What is your favorite cheat meal after a long week?

Warm Up:

• 400m Run

• 10 PVC Pass-throughs

• 5 Snatch Balances with PVC

• 10 PVC Overhead Squats

Stretch:

• 1 min Shoulder Capsule Stretch per arm

• 1 min Calf Stretch per leg

Snatch (Snatch)

Snatch Balance: 3 sets x 3 reps @ 75% 1RM. Focus on foot transition speed.

3 Rounds For Time (Time)

3 Rounds for time of:

• 15 Kettlebell Swings (53/35 lb)

• 15 Box Jumps (24/20 in)

• 15 Ring Dips

Tue – CrossFit

CrossFit Tysons Corner – CrossFit

QOD: Are you more productive in the morning or evening?

Warm Up:

• 300m Row

• 10 Air Squats

• 10 Lateral Monster Walks

• 10 Goblet Squats

Stretch:

• 1 min Frog Stretch

• 1 min Pigeon Pose per side

Back Squat (Back Squat)

reps @ 75% 1RM. Smooth, controlled tempo.

14 Min AMRAP (AMRAP – Reps)

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

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

• 12 Toes-to-Bar

• 24 Push-ups

Mon – CrossFit

CrossFit Tysons Corner – CrossFit

QOD: What is one habit that improved your fitness most?

Warm Up:

• 400m Run

• 10 Scapular Push-ups

• 10 Scapular Retractions

• 10 Banded Overhead Presses

Stretch:

• 1 min Triceps Overhead Stretch per arm

• 1 min Pec Stretch per side

Push Press (Push Press)

Push Press: 5 sets x 3 reps. Build to heavy triple with explosive leg drive.

Single Modality Sprint (Time)

For time (Single Modality Focus):

• 100 Calorie Row

Every 2 minutes starting at 0:00 perform:

• 10m Bear Crawl

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: How do you structure your active recovery days?

Warm Up:

• 400m Jog

• 10 Bodyweight Squats

• 10 Walking Lunges

• 10 Arm Swings

Stretch:

• 1 min Couch Stretch per leg

• 1 min Quad Stretch per leg

Hyrox Simulation Time (Time)

For time (Hyrox Simulation #2):

• 1000m SkiErg

• 50m Sled Push

• 1000m Run

• 50m Sled Pull

• 800m RowErg

• 80m Burpee Broad Jumps

• 100m Sandbag Lunges (20/10 kg)

• 200m Farmers Carry (2×24/16 kg)

• 75 Wall Balls (20/14 lb)

Sun – Hyrox

CrossFit Tysons Corner – HYROX

QOD: How do you structure your active recovery days?

Warm Up:

• 400m Jog

• 10 Bodyweight Squats

• 10 Walking Lunges

• 10 Arm Swings

Stretch:

• 1 min Couch Stretch per leg

• 1 min Quad Stretch per leg

Hyrox Simulation Time (Time)

For time (Hyrox Simulation #2):

• 1000m SkiErg

• 50m Sled Push

• 1000m Run

• 50m Sled Pull

• 800m RowErg

• 80m Burpee Broad Jumps

• 100m Sandbag Lunges (20/10 kg)

• 200m Farmers Carry (2×24/16 kg)

• 75 Wall Balls (20/14 lb)

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