Tue – Back Squat Heavy

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

Mon – Clean & Jerk Tech

Announcements

Adjusting our schedule for the Monday 9/21 Yom Kippur holiday. Morning classes will not meet. Noon and evening classes meet as normal.

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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 9/21 is still being held. Apologies for the cancellation notice.

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CrossFit Tysons Corner – CrossFit

QOD: What Olympic lift is your favorite to practice?

Warm Up:

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

Stretch:

• 1 min Wrist Extension Stretch

• 1 min Lat Stretch on Rig

Clean (Clean)

reps (Power Clean + Push Jerk combo)

AMRAP 14 (AMRAP – Reps)

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

25 Kettlebell Swings (1×53/35)(Rx+:71/53)

75 Overhead Squats (85/60)(Rx+: 105/75)

25 Kettlebell Swings
Goal is to complete one full round within the timecap, everything else is bonus

OHS are meant to need to be broken up in large chunks (10-20 reps at a time, resting as needed)

Hyrox Conditioner

Announcements

Adjusting our schedule for the Monday 9/21 Yom Kippur holiday. Morning classes will not meet. Noon and evening classes meet as normal.

.

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-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)

12 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)