Sun – Full Hyrox Simulation 2

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

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

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.

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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

Hyrox: Long Haul

CrossFit Tysons Corner – CrossFit

QOD: Do you prefer cooking at home or ordering takeout?

Warm Up:

800m Run

20 Leg swings per side.

Stretch:

Calf stretch against wall.

Endurance Conditioning (Metcon) (Time)

For Time (35-Minute Time Cap):

Buy-In: 1,000m Row

Directly into 4 Rounds of :

75ft Heavy Dual Kettlebell Farmers Carry (Target: 24kg / 16kg or heavier)

25 Wall Ball Shots (20/14 lb)

200m run

15 Burpees

Buy-Out: 1,000m Row
Coaches’ Note / Flow: This workout mimics the back-half systemic fatigue of a Hyrox race without breaking down the exact same movement combos they hit earlier in the week. The structural challenge shifts heavily to midline stabilization, grip endurance under cardiovascular duress, and vertical pressing. The goal is to maintain a relentless, repeatable pace on the ergs while staying disciplined on the wall balls and carries.

HYROX – Sun, Jul 12

Announcements

HYROX Halfrox Time-Trial

Join us on Saturday, August 1st, to test your endurance and pacing strategy at our in-house HYROX Halfrox event, featuring both solo and partner registration options available now at crossfittysonscorner.com/halfrox. Sign up ASAP to reserve your spot. Heats start from 8AM – 9:30AM. No need to stay for the whole event window.

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CrossFit Tysons Corner – HYROX

The Warm-Up: “The Engine & The Overhead”

Conditioning

Metcon (Time)

Continuous Engine Piece:

1000m Run

25 Burpee Broad Jumps

800m Run

20 Burpee Broad Jumps

1000m Row

600m Run

15 Burpee Broad Jumps

50 Cal Echo Bike

400m Run

10 Burpee Broad Jumps
Cap: 40 minutes

CrossFit – Sun, Jul 12

Announcements

HYROX Halfrox Time-Trial

Join us on Saturday, August 1st, to test your endurance and pacing strategy at our in-house HYROX Halfrox event, featuring both solo and partner registration options available now at crossfittysonscorner.com/halfrox. Sign up ASAP to reserve your spot. Heats start from 8AM – 9:30AM. No need to stay for the whole event window.

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CrossFit Tysons Corner – CrossFit

The Warm-Up: “The Engine & The Overhead”

Conditioning

Metcon (Time)

Continuous Engine Piece:

1000m Run

25 Burpee Broad Jumps

800m Run

20 Burpee Broad Jumps

1000m Row

600m Run

15 Burpee Broad Jumps

50 Cal Echo Bike

400m Run

10 Burpee Broad Jumps
Cap: 40 minutes

HYROX – Sun, Jul 5

Announcements

CrossFit Kids Summer Session Registration is now open for our 4-week CrossFit Kids Summer Session for ages 8–12, running Sundays at 2:30 PM from July 12th through August 2nd, so secure your child’s spot at crossfittysonscorner.com/kids before the July 8th deadline.

.

HYROX Halfrox Time-Trial

Join us on Saturday, August 1st, to test your endurance and pacing strategy at our in-house HYROX Halfrox event, featuring both solo and partner registration options available now at crossfittysonscorner.com/halfrox. Sign up ASAP to reserve your spot. Heats start from 8AM – 9:30AM. No need to stay for the whole event window.

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CrossFit Tysons Corner – HYROX

Warm up 5: Generic Mobility (Checkmark)

General Warm-up

1 min of jump rope

20 sec per side x 2 – Large plate hold

10 Ring Rows

10 Banded Pull-Aparts

Specific Mobility/Stretch

Wrist stretch – On knees, fingers pointed towards self, GENTLY lean back (20 secs each direction twice)

Fire hydrant stretch (10 reps each side)

Active/Dynamic segment to confirm everyone is feeling OK.

Goblet Squat (10 reps – light weight)

Banded Face Pulls (10 reps)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP x 2 Blocks

Block 1 (12 Mins):

400m Run + 400m Row + 15 Wall Balls.

[Rest 4 Mins]

Block 2 (12 Mins): 400m Run + 60 Jumping Pull-Ups + 10 Burpee Broad Jumps.

[Rest 4 Mins]

200m Farmer’s Carry (2×71/53)

CrossFit – Sun, Jul 5

Announcements

CrossFit Kids Summer Session Registration is now open for our 4-week CrossFit Kids Summer Session for ages 8–12, running Sundays at 2:30 PM from July 12th through August 2nd, so secure your child’s spot at crossfittysonscorner.com/kids before the July 8th deadline.

.

HYROX Halfrox Time-Trial

Join us on Saturday, August 1st, to test your endurance and pacing strategy at our in-house HYROX Halfrox event, featuring both solo and partner registration options available now at crossfittysonscorner.com/halfrox. Sign up ASAP to reserve your spot. Heats start from 8AM – 9:30AM. No need to stay for the whole event window.

.

CrossFit Tysons Corner – CrossFit

Warm up 5: Generic Mobility (Checkmark)

General Warm-up

1 min of jump rope

20 sec per side x 2 – Large plate hold

10 Ring Rows

10 Banded Pull-Aparts

Specific Mobility/Stretch

Wrist stretch – On knees, fingers pointed towards self, GENTLY lean back (20 secs each direction twice)

Fire hydrant stretch (10 reps each side)

Active/Dynamic segment to confirm everyone is feeling OK.

Goblet Squat (10 reps – light weight)

Banded Face Pulls (10 reps)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP x 2 Blocks

Block 1 (12 Mins):

400m Run + 400m Row + 15 Wall Balls.

[Rest 4 Mins]

Block 2 (12 Mins): 400m Run + 60 Jumping Pull-Ups + 10 Burpee Broad Jumps.

[Rest 4 Mins]

200m Farmer’s Carry (2×71/53)

CrossFit – Squat Engine Build

Announcements

CrossFit Kids Summer Session Registration is now open for our 4-week CrossFit Kids Summer Session for ages 8–12, running Sundays at 2:30 PM from July 12th through August 2nd, so secure your child’s spot at crossfittysonscorner.com/kids before the July 8th deadline.

.

HYROX Halfrox Time-Trial

Join us on Saturday, August 1st, to test your endurance and pacing strategy at our in-house HYROX Halfrox event, featuring both solo and partner registration options available now at crossfittysonscorner.com/halfrox. Sign up ASAP to reserve your spot. Heats start from 8AM – 9:30AM. No need to stay for the whole event window.

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CrossFit Tysons Corner – CrossFit

What truly motivates you?

3 Rounds for Quality:

200m Row or 15 Cal Bike (Easy pace)

10 Bootstrapper Squats (Hold the toes, drop the hips low, then extend the knees)

8 Empty Barbell Front Squats to Push Press

5 Burpees (Slow and deliberate, focusing on a tight core)

Back Squat (Back Squat 5×3 @82%)

For Time: (Time)

30 Clean and Jerks (135/95)

Every min on the minute: 4 Burpees
Start with burpees

Cap: 12 minutes

HYROX – Sun, Jun 28

Announcements

CrossFit Kids Summer Session Registration is now open for our 4-week CrossFit Kids Summer Session for ages 8–12, running Sundays at 2:30 PM from July 12th through August 2nd, so secure your child’s spot at crossfittysonscorner.com/kids before the July 8th deadline.

.

HYROX Halfrox Time-Trial

Join us on Saturday, August 1st, to test your endurance and pacing strategy at our in-house HYROX Halfrox event, featuring both solo and partner registration options available now at crossfittysonscorner.com/halfrox. Sign up ASAP to reserve your spot. Heats start from 8AM – 9:30AM. No need to stay for the whole event window.

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CrossFit Tysons Corner – HYROX

Warm-up (No Measure)

A. General 2km Easy Bike

B. Mobility 60sec Quadruped calf pedals Quadruped Calf Pedals

Conditioning

Metcon (Time)

5 Rounds for Time:

• 500m Run

• 12/9 Cal Echo Bike

• 25m Sled Push (Light/Fast)

• 30 Walking Lunges

• 500m Row
Timecap: 43 minutes