Monday WOD

Announcements

Holiday Week Schedule
Wed November 25th: Regular Schedule, Online CNX
Thur Thanksgiving: 930 AM only
Fri November 27th: 7 am, noon, and 530 pm, Online CNX
Sat November 28th: 830 am
Sun November 29th: LIFT CNX

CrossFit Tysons Corner – CrossFit

Warm-up

Optional suggested warm-up:

45 second jumping jacks

3 Rounds:

5 PVC Shoulder Press

5L/5R PVC Around the World

5 Cat/Cow

5R/5L Lunge

5 Boot strappers

Weightlifting

Metcon (Weight)

Push Jerk + Split Jerk

@85% of heaviest jerk

1 – 1 – 1 – 1 – 1

Overhead Bar Hold

Accumulate 30 seconds upon ending the complex (1x only, not each round)
Home version:

DB Push Jerk + Split Jerk

3 – 3 – 3 – 3 – 3

Overhead DB Hold

Accumulate 30 seconds of overhead DB hold

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by EMOM…

Cindy (Pull Up, Push Up, Air Squat)

1 2 3

1 2 3

2 4 6

2 4 6

3 6 9

3 6 9

4 8 12

4 8 12

5 10 15

5 10 15

…

In the same minute, complete 1 pull-up, 2 push-ups, 3 squats, adding a multiple every 2 minutes until unable to complete.
Home version:

Double Arm DB Bent Over Row, Push Up, Air Squat

1 2 3

1 2 3

2 4 6

2 4 6

3 6 9

3 6 9

…

Follow rules above

CFTC Lift

CrossFit Tysons Corner – CFTC Skill – Lift or Gymnast

CFTC Lift Warmup

10 PVC PTs

5 PVC ATW (Each Side)

10 Leg Swings Forward/Backward Side2Side (Each Side)

5 GMs

5 Kang Squats

10 T Pulls

10 BTN Press

5 OHS w/ 1 Sec Pause

5 Snatch Balance

3 1st Pull

3 2nd Pull

3 MCL Stnach

3 PWR Snatch

3 Snatch

Snatch Pull Complex (5 sets of Complex @ 65% 1RM Snatch)

1 Snatch High Pull + 2 Hang Snatch High Pull + 1 Snatch

Panda Pull (Snatch) (3 sets of 3 @ 80% 1RM Snatch)

Heaving Snatch Balance (3 sets of 3 @ 65% 1RM Snatch)

Focus on Dropping Under Bar

Snatch Grip Push Press (2 sets of 10 @ 40-50% 1RM Snatch)

Metcon (No Measure)

3 Rounds

10 DB Shoulder Press

20 Russian Twists

Saturday WOD

Announcements

Holiday Week Schedule
Wed November 25th: Regular Schedule, Online CNX
Thur Thanksgiving: 930 AM only
Fri November 27th: 7 am, noon, and 530 pm, Online CNX
Sat November 28th: 830 am
Sun November 29th: LIFT CNX

CrossFit Tysons Corner – CrossFit

Metcon (AMRAP – Reps)

For Total REPS:

Min 0-2

P1 Cal Row

P2 Snatch (96/65)

Min 2-4

Swap

Min 4-6 REST

Min 6-8

P1 Cal Bike

P2 Power Clean + Push Jerk (135/95)

Min 8-10

Swap

Min 10-12 REST

Min 12-14

P1 Triple Under

P2 Deadlift (185/125)

Min 14-16

Swap

Min 16-18 REST

18-24

1-2-3-4-5-6-7-8… Synchro

Burpee

Toe to Bar

Add 1 rep of each per round.

Add up all the reps from 0 to 18 then add the synchro reps on top (synchro reps per duo not per individual)

Friday WOD

Announcements

Holiday Week Schedule
Wed November 25th: Regular Schedule, Online CNX
Thur Thanksgiving: 930 AM only
Fri November 27th: 7 am, noon, and 530 pm, Online CNX
Sat November 28th: 830 am
Sun November 29th: LIFT CNX

CrossFit Tysons Corner – CrossFit

Warm-up

Weightlifting

Front Squat (4×4 70% 3×3 80% 2×2 90% 1×5 50% (pause bot))

4×4 70%

3×3 80%

2×2 90%

1×5 50% (pause bot)

Metcon

Metcon (Time)

For Time:

100 Double Unders

20-15-10-5

Cal Row

Am KB Swing (53/35)

30 Wall Ball Shot (20/14)

20-15-10-5

Single KB Cluster (53/35)

V-Ups

100 Double Unders

Thursday WOD

Announcements

Holiday Week Schedule
Wed November 25th: Regular Schedule, Online CNX
Thur Thanksgiving: 930 AM only
Fri November 27th: 7 am, noon, and 530 pm, Online CNX
Sat November 28th: 830 am
Sun November 29th: LIFT CNX

CrossFit Tysons Corner – CrossFit

Warm-up

Metcon

Thanksgiving with the Girls (Time)

For Time:

“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

“Fran’s” House

15 Thrusters (95/65 lb)

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

With a running clock complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, athlete may move the barbell from the ground to overhead any way they like (eg: snatches and/or clean-and-jerks).

Wednesday WOD

Announcements

Holiday Week Schedule
Wed November 25th: Regular Schedule, Online CNX
Thur Thanksgiving: 930 AM only
Fri November 27th: 7 am, noon, and 530 pm, Online CNX
Sat November 28th: 830 am
Sun November 29th: LIFT CNX

CrossFit Tysons Corner – CrossFit

Warm-up

Weightlifting

Metcon (AMRAP – Reps)

EMOM 10

2-4x KB Turkish Get Up

Rx 35/25

Rx+ 45/35

Record total reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10+10 Hang KB Snatch (45/35)

20 (10 each arm) OH KB Walking Lunges (45/35)

20 Weighted (KB) Box Step Ups (45/35) – hold KB as you wish

Every time you stop or pause over 3 seconds, do one of these before you continue:

5x strict HSPU or 10x kipping HSPU

10x Burpee

15x Pull Ups

20x Air Squats

Cannot repeat move until you have done them all. You choose the order.

Tuesday WOD

Announcements

Holiday Week Schedule
Wed November 25th: Regular Schedule, Online CNX
Thur Thanksgiving: 930 AM only
Fri November 27th: 7 am, noon, and 530 pm, Online CNX
Sat November 28th: 830 am
Sun November 29th: LIFT CNX

CrossFit Tysons Corner – CrossFit

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Metcon (AMRAP – Reps)

Tabata Sit Ups (8 rounds)

20s On 10s Off for reps

Monday WOD

Announcements

Holiday Week Schedule
Wed November 25th: Regular Schedule, Online CNX
Thur Thanksgiving: 930 AM only
Fri November 27th: 7 am, noon, and 530 pm, Online CNX
Sat November 28th: 830 am
Sun November 29th: LIFT CNX

CrossFit Tysons Corner – CrossFit

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Metcon (Calories)

HIIT, 6 Rounds for Max Cals:

10s Bike

20s Rest

CFTC Lift

CrossFit Tysons Corner – CFTC Skill – Lift or Gymnast

Announcements

New Cycle. Last cycle was primarily strength, now we will switch it up a bit. Focus this time will be Pulling under the bar and confidence in higher percentages. Good luck and lets get some PRs. -Chase

CFTC Lift Warmup

10 PVC PTs

5 PVC ATW (Each Side)

10 Leg Swings Forward/Backward Side2Side (Each Side)

5 GMs

5 Kang Squats

10 T Pulls

10 Elbows Out & Up

5 Pause Front Squats

5 1 & 1/2 Front Squats

3 1st Pull

3 2nd Pull

3 MCL Clean

3 PWR Clean

3 Clean

High-Hang Clean (Find Heavy Double)

High-Hang Clean (3 sets of 5 @ 80% of Above)

Focus should be pulling under bar; rather than driving bar up

Panda Pulls (Clean) (3 sets of 3 @ 80% 1RM Clean)

https://www.youtube.com/watch?v=AJXV3aZgf3I
Focus on full extention then using the bar to pull yourself under

Front Squat (3 sets of 10 @ 65-72% 1RM FS)

Should feel like a RPE 6-7; if it does not, lower the weight.

Metcon (No Measure)

3 Rds

5 Depth Jumps from 10-16″ Box

10 Heavy Russian Kettlebell Swings

Saturday WOD

CrossFit Tysons Corner – CrossFit

Warm-up

Warm-up (No Measure)

While each partner holds a slam ball

2 Rounds (1st Round/2nd Round):

Lunges (Partner: Plank/Hollow)

Single-Unders (Partner: Wall Sit/Bottom of Squat)

Skill Development

Warm-up (No Measure)

Review:

Handstand Push-Ups (Facing wall descents)

Ground to Overhead (Burgener’s)

Metcon

Metcon (AMRAP – Rounds and Reps)

With Partner

AMRAP 24

24 Air Squat

6 GTO (135/95)(Rx+ 155/105)

18 Lunges

6 GTO

12 Push Up

6 GTO

6 HSPU

6 GTO

48x Double Unders

Partners alternate full couplets (or DUs). So P1 will starts with 24 AS and 6 GTO, then P2 18 Lunges and 6 GTO and so on. The DUs also count as a couplet (only one person does DUs per round), so P2 starts second round from top.

Mobility