Tue – 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 game show do you think you could win?

Warm Up:

• 300m Row

• 10 PVC Overhead Squats

• 10 Duck Walks

• 10 Air Squats

Stretch:

• 1 min Frog Stretch

• 1 min Overhead Shoulder Stretch

Back Squat (4 x 4)

Increase weight each set, start from 70%

10 Min AMRAP (AMRAP – Reps)

Complete as many rounds and reps as possible in 10 minutes of:

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

• 10 Pull-ups

• 30 Double Unders

Mon – CrossFit

CrossFit Tysons Corner – CrossFit

QOD: What is your favorite ice cream flavor?

Warm Up:

• 400m Run

• 8 Snatch Deadlifts

• 8 Muscle Snatches

• 8 Overhead Squats

Stretch:

• 1 min Lat Stretch per side

• 1 min Wrist Extension Stretch

Snatch (Snatch)

Squat Snatch: 6 sets x 1 rep @ 85-90% 1RM. Focus on crisp turnover and power.

Single Modality Engine Push (Time)

5 Rounds for time (Single Modality Focus):

• 400m Run

• 15 Strict Shoulder Press (75/55 lb)

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: What is your favorite post-workout recovery tool?

Warm Up:

• 400m Jog

• 10 Air Squats

• 10 Lunges

• 10 Push-ups

Stretch:

• 1 min Couch Stretch per leg

• 1 min Calf Stretch per leg

Hyrox Simulation Time (Time)

4 Rounds:

500m Run or Ski

50m Sled Push (Med.)

500m Row

15 Burpees

100m Farmer’s Carry (2×53/35)

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 – HYROX

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

Warm Up:

• 400m Jog

• 10 Air Squats

• 10 Lunges

• 10 Push-ups

Stretch:

• 1 min Couch Stretch per leg

• 1 min Calf Stretch per leg

Hyrox Simulation Time (Time)

4 Rounds:

500m Run or Ski

50m Sled Push (Med.)

500m Row

15 Burpees

100m Farmer’s Carry (2×53/35)

Sun – CrossFit

CrossFit Tysons Corner – CrossFit

QOD: If you could master any musical instrument, what would it be?

Warm Up:

• 300m Row

• 10 PVC Pass-throughs

• 5 Snatch Balances

• 10 PVC Overhead Squats

Stretch:

• 1 min Overhead Shoulder Stretch per arm

• 1 min Lizard Pose per side

Snatch (Snatch)

Snatch Balance: 3 sets x 2 reps. Hold 2-second pause in bottom catch position.

15 Min AMRAP (AMRAP – Reps)

Complete as many rounds and reps as possible in 15 minutes of:

• 15 Kettlebell Swings (53/35 lb)

• 12 Dumbbell Push Press (50/35 lb)

• 50m Bear Crawl

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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Join us this Saturday, Oct 17 at 2:30 PM for the BbY WOW Workout, a bilingual, partner-style fitness event with a live DJ and post-workout superfoods. Register at crossfittysonscorner.com/bbywow and choose the discounted member option. Hope to see you! Register by Friday noon to guarantee your spot!

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Hi all – the Sat 9am CrossFit 10/17 group class is reinstated. Apologies for the confusion.

CrossFit Tysons Corner – CrossFit

QOD: What is your favorite holiday tradition?

Warm Up:

• 400m Jog with partner

• 2 rounds: 10 Air Squats, 10 Ring Rows, 10 Push-ups, 10 Walking Lunges

Stretch:

• 1 min Lizard Pose per side

• 1 min Pigeon Stretch per side

Partner Teamwork

10 minutes practice on burpee pacing and Synchro DB devil’s press pacing

Partner Endurance Challenge (Time)

Complete for time with a partner:

• 2000m Row

• 100 Wall Balls (20/14 lb)

• 80 Burpees

• 60 Synchro Sit-ups

• 30 Synchro Single Dumbbell Devil’s Press (50/35 lb)

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 dream destination is on your travel bucket list?

Warm Up:

• 400m Run

4 Rounds ( Meant to be light and take some time. Focus on form. Friday recovery. Do the first round with a PVC)

8 Snatch Deadlifts

8 Muscle Snatches

8 Overhead Squats

Stretch:

• 1 min Wrist Stretch

• 1 min Lat Stretch per side

12 Min AMRAP (AMRAP – Reps)

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

• 10 Handstand Push-ups

• 15 Chest-to-Bar Pull-ups

• 20 Air Squats

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.