CrossFit – Thu, Oct 1

CrossFit Tysons Corner – CrossFit

Snatch (Power Snatch + Hang Power Snatch)

3 – 2 – 2 – 2 – 2

Number reps is for the complex (i.e. 3 = 1 Power snatch + 1 HPS + 1PS + 1HPS + 1 PS + 1HPS)

Metcon (Time)

2-4-6-8-10

Sandbag Clean to Shoulder (100/70 or Heavy)

30-foot sandbag bear hug carry
Cap: 18 minutes

Wed – Hyrox Sept Finale

CrossFit Tysons Corner – HYROX

QOD: Are you ready for October Hyrox programming?

Warm Up:

• 400m Run

• 10 Sled Push light

• 10 Sprawls

Stretch:

• 1 min Full Body Stretch

• 1 min Calf Stretch

Hyrox Time (Time)

For time:

• 1000m SkiErg

• 50m Sled Push

• 1000m RowErg

• 100 Wall Balls

Wed – September Finale

CrossFit Tysons Corner – CrossFit

QOD: What was your biggest win in the gym this September?

Warm Up:

• 3 Rounds of 200m Run, 10 Scapular Pull-ups, 10 Ring Rows

Stretch:

• 1 min Lat Stretch on Rig

• 1 min Full Body Forward Fold

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Thoracic Bridge Progression – For Quality (Checkmark)

3 Rounds:

7 Table Rocks

30 Seconds Reverse Plank

After a brief rest, into:

Supine Bridge Hold with Feet on Bench

3 Rounds:

15 sec hold

90 sec rest
Add 10 seconds to hold each round. If you need to break up the hold, that’s fine

Cap: 15 minutes

Sprint Intervals (5 Rounds for time ↓ shorter is better)

For time each round:

5 Rounds:

20 Wall Balls (20/14)

500m450m Row

Rest 3 minutes
Cap: 33 minutes

Each effort should be fast and hard. If wall balls cannot be unbroken, reduce the reps. Goal is under 3:30 per round

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Tue – Front Squat Volume

CrossFit Tysons Corner – CrossFit

QOD: What squat variation feels strongest for you?

Warm Up:

• 2 Rounds of 400m Row, 10 Bootstrappers, 10 Air Squats

Stretch:

• 90 sec Couch Stretch per leg

• 1 min Groin Butterfly Stretch

Front Squat (Front Squat)

reps (Building across sets)

Time (Time)

For time:

800-meter run

42 kettlebell swings (53/35) (Rx+: 71/53)

21 kettlebell goblet squats

30 kettlebell swings

15 kettlebell goblet squats

18 kettlebell swings

9 kettlebell goblet squats

800-meter run
Compare to crossfit.com 260908

Mon – Push Press Volume

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: What is your favorite upper body pressing movement?

Warm Up:

• 3 Rounds of 10 Arm Circles, 10 Scapular Push-ups, 200m Run

Stretch:

• 1 min Triceps Overhead Stretch

• 1 min Doorway Stretch

Push Press (Push Press)

reps (Moderate weight, explosive drive)

AMRAP 12 (AMRAP – Reps)

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

8 Deadlift + Barbell Row (135/95)(Rx+: 155/105)

10 Box Jumps (24″/20″)

8 Pull-ups (Rx+: CTB Pull-ups)

Sun – Full Hyrox Simulation 4

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: What station tested your endurance the most today?

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

Workout Below or Coach’s Choice (Time)

6 Rounds:

• 500m Run

• 500m RowErg

• 50m Farmers Carry

• 20 Wall Balls
Cap: 42 minutes

Sun

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 – HYROX

QOD: What station tested your endurance the most today?

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

Workout Below or Coach’s Choice (Time)

6 Rounds:

• 500m Run

• 500m RowErg

• 50m Farmers Carry

• 20 Wall Balls
Cap: 42 minutes

Sun – Sunday Endurance

CrossFit Tysons Corner – CrossFit

QOD: What is your favorite fall activity starting in September?

Warm Up:

• 3 Rounds of 300m Row, 10 Air Squats, 10 Ring Rows

Stretch:

• 90 sec Child Pose

• 1 min Couch Stretch per side

Aerobic Base

20 minutes steady state rowing at 60% effort

AMRAP 20 (AMRAP – Reps)

Complete as many rounds and reps as possible in 20 minutes of:

• 15 Dumbbell Thrusters

• 12 Toes-to-Bar

• 9 Handstand Push-ups

Sat – Partner Saturday Chipper

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: What is your favorite post-workout tradition after a Saturday partner grind?

Warm Up:

• 800m Easy Jog

• 10 Bootstrappers

• 10 Push-ups

Stretch:

• 1 min Pigeon Pose per side

• 1 min Downward Dog Stretch

Box Jumps (Box Jump & Erg Transitions)

6 minutes practice high-efficiency partner tagging and station setup

Partner Chipper Time (Time)

For time (27 Minute Cap, divide reps with a partner):

• 80 Calorie SkiErg*

• 70 Box Jumps

• 60 Med Ball Lateral Toss Against Wall (20/14)

• 50 Hang Dumbbell Snatch (60/40, Rx+: 1×70/50)

• 40 Burpees Over Box (24″/20″)

• 30 Synchronized Lunges (hold DB any way)

• 20 Hang Dumbbell Snatch
*Depending on how many people, partners start at a different station and complete SkiErg once it’s free. Otherwise, complete the stations in order.

Fri – Heavy Deadlift and a Burner

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: What music playlist fuels your heavy lift days?

Warm Up:

• 3 Rounds of 10 PVC Good Mornings, 10 Glute Bridges, 200m Row

Stretch:

• 1 min Hamstring Band Stretch

• 1 min Low Back Cobra Stretch

Deadlift (Deadlift)

reps (Heavy double)

For time (Time)

27-21-15-9

Calorie Bike (Cal for Women: 23/17/12/7)

Burpees to 6″ Target
Scale: 21/15/12/9

Cap: 14 minutes

Goal: <11 minutes