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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CrossFit Tysons Corner – CrossFit

QOD: What restaurant is your ultimate guilty pleasure?

Warm Up:

• 400m Run in pairs

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

Stretch:

• 1 min Pigeon Stretch per side

• 1 min Pec Stretch per side

Partner Team Pacing

8 minutes briefing on dividing wall ball reps and barbell lunge transitions efficiently.

Long Partner Grind (AMRAP – Rounds & Reps)

30 Minute AMRAP with a partner:

• 100 Calorie Row or Ski

• 80 Wall Balls (20/14 lb)

• 60 Front Rack Barbell Lunges (95/65, Rx+: 115/80)

• 40 Handstand Push-ups

• 20 Synchronized Burpees
Suicide in any way except for burpees

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 is your favorite Saturday morning routine?

Warm Up:

• 400m Run

• 10 PVC Pass-throughs

• 5 Snatch Balances

• 10 PVC Overhead Squats

Stretch:

• 1 min Overhead Shoulder Stretch per arm

• 1 min Hip Flexor Stretch per leg

Snatch (Snatch)

Snatch Balance: 4 sets x 3 reps @ 80% 1RM. Fast drop into squat depth.

14 Min AMRAP (AMRAP – Reps)

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

• 15 Russian Kettlebell Swings (53/35 lb)

• 12 Box Jump Overs (24/20 in)

• 9 Feet elevated ring rows

Thu – Hyrox

CrossFit Tysons Corner – HYROX

QOD: What station tests your willpower most in Hyrox?

Warm Up:

• 300m SkiErg

• 10 Air Squats

• 10 Push-ups

• 10 Sprawls

Stretch:

• 1 min Shoulder Stretch per side

• 1 min Lizard Pose per side

Hyrox Sled & Broad Jump Burner (Time)

4 Rounds for time of:

• 500m RowErg

• 30m Sled Push

• 30m Sled Pull

• 15m 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 phone app do you open most frequently?

Warm Up:

• 300m Row

• 8 Power Cleans with empty bar

• 8 Push Jerks

• 10 Front Squats

Stretch:

• 1 min Lat Stretch per side

• 1 min Calf Stretch per leg

Clean (Clean)

Clean & Jerk: 5 sets x 2 reps @ 80% 1RM. Clean + Split Jerk complex.

5 Rounds: (5 Rounds for time ↓ shorter is better)

• 500m SkiErg or RowErg

• 10 Single DB Overhead Lunges
Cap: 20 min

Wed – Hyrox

CrossFit Tysons Corner – HYROX

QOD: What is your favorite workout benchmark?

Warm Up:

• 400m Run

• 15 Air Squats

• 10 Arm Swings

• 10 Walking Lunges

Stretch:

• 1 min Couch Stretch per leg

• 1 min Hamstring Stretch per leg

Hyrox Speed & Carry (Time)

5 Rounds for time of:

• 400m Run

• 50m Farmers Carry (2×24/16 kg)

• 20m Sandbag Lunges (20/10 kg)

• 20 Wall Balls (20/14 lb)

Rest 1 minute between rounds.

Wed – 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 is your favorite dish to bake or cook?

Warm Up:

• 400m Run

• 10 Push-ups

• 10 Ring Rows

• 10 Banded Chest Flyes

Stretch:

• 1 min Pec Stretch per side

• 1 min Triceps Overhead Stretch per arm

Bench Press (Bench Press)

Bench Press: 5 sets x 5 reps @ 75% 1RM. Controlled eccentric velocity.

12 Min AMRAP (AMRAP – Reps)

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

• 8 Power Cleans (135/95 lb)

• 12 Toes-to-Bar

• 25 ft Sandbag Bear Crawl Push (100/70)

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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)