Monday WOD

CrossFit Tysons Corner – CrossFit

Metcon (No Measure)

2 Rounds NFT:

1. 10(e) Goblet Lateral Walks

2. 10(e) Goblet Cossack Squats

3. 10 Banded Good Mornings

4. 10 Banded Pull Aparts

5. 10(e) Samson Stretch

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Saturday WOD

CrossFit Tysons Corner – CrossFit

Metcon (Time)

For time

Partner WOD

Row 800m

40x Pistols

60x Snatches (95/65)

60x Toes to Bar

60x Thrusters (95/65)

40x Burpees over Bar

Run 800m

One partner works while other holds plank position (even in row/run). Partition workload as needed.

Friday WOD

CrossFit Tysons Corner – CrossFit

Metcon (Time)

Run, row or both for a combined total 3,000 meters.

Metcon (AMRAP – Reps)

On a continuously running clock, 2 minutes of each for max reps of:

Burpees

Reverse burpees

Double-unders

Row (for calories)

Squat

30-in. box jumps
Focus: as always, in body weight moves, focus on full range on motion and quality of movement.

Revive – Mobility Thursday

CrossFit Tysons Corner – Revive: Mobility & Recovery

Mobility

Warm-up (No Measure)

Dynamic:

Top of crab position (table top hold) – 1 min. https://www.youtube.com/watch?v=PeMM4goRKWg

Wall angels – keep lower back against wall x 10, slowly https://www.youtube.com/watch?v=VLEQ_tYAYNw

PVC passthroughs x 10

Reverse (eagle grip – start with palms forward) PVC passthroughs x 10 https://youtu.be/UBC63FmN-T8?t=22

Prone PVC passthroughs x 10 https://www.youtube.com/watch?v=qjqZKWQj5tg

Test:

Hold handstand facing wall and push chest torwards wall 2 sets x 10 https://youtu.be/XSA3LmpC5bM?t=15

Increase distance from wall as able

Static:

Thoracic spine foam rolling (3 min.)

Thoracic spine foam rolling with barbell as counter-weight (2 min.) https://youtu.be/XSA3LmpC5bM

Child’s pose (2 min. hold)

Thursday WOD

CrossFit Tysons Corner – CrossFit

Notes

Focus today is developing clean and jerk technique for strength and efficiency. Use the time on front squats as a warm-up to the bottom position of your clean and jerk.

Weightlifting

Front Squat (3-2-2 @ 60%-70%)

Front Squat

3-2-2 @ 60%-70%

1 second pause at the bottom each rep.

Clean and Jerk (1-1-1-1-1-1)

15 Minutes or 5-7 Lifts to find 1 RM of Clean and Jerk

Focus on cleaning the bar only high enough that you can get under it quickly.

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Wednesday WOD

CrossFit Tysons Corner – CrossFit

Deadlift (3-3-3-3-3)

Deadlift

3-3-3-3-3

80-90%

Focus: these are not necessarily touch and go, but must keep grip on the bar. Do not let the chest come down in the initial pull.

Metcon (AMRAP – Rounds)

Death By…

Every 90 seconds:

1x Deadlift (135/95)

2x KB Swings (53/35)

3x Double Unders

Add 1, 2 and 3 per round.

If double unders are not possible, replace by 1x Box Jumps (24/20).

Tuesday Revive

CrossFit Tysons Corner – Revive: Mobility & Recovery

Mobility

Warm-up (No Measure)

Mobility (Hips):

Dynamic:

Fire hydrants – 5 times each direction, each leg

https://www.youtube.com/watch?v=t9z42GeFaes

Bottom of squat with internal rotation – 5 times each leg x 3 rds

https://www.youtube.com/watch?v=54C5-VZFxIE

Test:

Legs in straddle position – bring chest close to floor as possible – hold for 4 min.

https://www.youtube.com/watch?v=AQZHjg4E058

Use straps or object to pull closer to floor

Static:

Pigeon stretch each side – 3 min.

https://www.youtube.com/watch?v=h_hV-8suiiA

Warm-up

Warm-up (No Measure)

For workout, change program to CrossFit – choose either the back squat or MetCon portion, whatever is your weakness

Tuesday WOD

CrossFit Tysons Corner – CrossFit

Back Squat (5-5-5-5-5)

E2MOM Back Squat

5-5-5-5-5

Increase weight if possible.

Metcon (AMRAP – Reps)

In 3 Minutes

15/12 Calorie Row

14x Burpee over Erg

Max OH Squat (75/55)

Rest 2 Minutes

In 3 Minutes

15/12 Cal Row

12x Burpee over Erg

Max OH Squat (95/65)

Rest 2 Minutes

In 3 Minutes

15/12 Cal Row

10x Burpee over Erg

Max OH Squat (115/75)
Score is OH Squats

Private training – Nathalie

CrossFit Tysons Corner – CrossFit

Biomarker

Warm-up

Metcon

Burpees (Max 1:00) (AMRAP – Reps)

Max burpees in 1:00

Metcon (No Measure)

4 x 20 sec. hollow hold

20 sec. rest

Metcon (No Measure)

“For Quality – you should not be out of breath when completing

25 Assisted Pull-Ups

Rest as Needed

50 Mountain Climbers

Rest as Needed

50 Pistols

Rest as Needed

50 Push-Ups

Rest as Needed

25 Assisted Pull-Ups

Weightlifting