CrossFit Tysons Corner – Skill Session
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Calves
C. Specific
Hinshaw Running Warm up
https://youtu.be/VW42KKmjEZY
Conditioning
A: Metcon (Distance)
Part 2 of the progression (Zone 2 and 3 Run)
Warm-up: 3 minutes light jog
Main sets:
3 rounds
2 minutes @60% of max heart rate
5 minutes @70% of max heart rate
right into
3 rounds
1 minute @60% of max HR
3 minutes @75% of max HR
Cool down: 3 minutes light jog
If you do not have any accessory to monitor your HR, simply follow the principle of the workout with relative perceived effort.
Athlete:
The goal for the athlete is to Improve the aerobic ease and general endurance capacity. This is what we call a tempo session where we play with variations of speed (usually averaging at a specific heart rate) to enhance overall endurance. The body specifically does this because normally when we run hard and stop, the heart rate maintains its level for a few seconds and then starts to drop relatively quickly.
Training intervals this way is great for maximal output, but if we want the body to adapt to performing higher levels of output over longer periods of time, the speed play keeps the hard effort and rather than completely stopping, the athlete will continue to work in a manageable way with the easy effort. This causes the heart rate to stay relatively higher for longer as well as gradually drop over time. After a few intervals, athletes’ bodies will adapt to a higher heart rate over a longer period of time.
So because we are getting so specific with endurance training, we want to keep a few things in mind:
– Respect the prescribed intensity. Easy means easy: meaning your heart rate should actually decrease,
– Use the easy effort to focus on your technique
– Try to be consistent on each and every interval. This will be difficult until you start to learn about yourself as an endurance athlete and understand your maintainable split times.
Weightlifting
B: Metcon (Weight)
5 sets
5 Deadlift @60%+
50′ Yoke Carry @mod-heavy
Athlete:
Goal: Post chain strength
Points of performance:
-Increase weight every new set on the deadlift. Start @60% of 1RM, finish @RPE 9/10
-This will be hard on your CNS. Make sure you take a good day off tomorrow. If this is your first heavy session of Deadlift in a while, reducing the weight to 70% and using an empty yoke might be a good idea.
Metcon
C: Metcon (Time)
5 rounds for time
15 Cal Ski
15 GHD Sit-ups
15 Burpees
Rest 30 seconds
Athlete:
Core, core and core again.
Okay, yes, I know that you did Burpees yesterday, but you should survive.
Every movement in this metcon has been chosen on how they affect your core. Your goal is to keep a consistent pace from round 1 to 5. 30 seconds of rest should be enough to help you keep a mod-high intensity.
Odd Object
D: Metcon (Weight)
3 sets
100′ Sled Push @heavy
10 KB swings @32/24kg
30 Jumping Lunges
Rest 2 minutes
Athlete:
Goal: Lower body post chain
In this superset, the goal is to work strength (heavy sled), power (KB) AND stimulate hypertrophy (Long time under tension.
Points of performance:
-The distance for the sled has to be doable unbroken
-Focus on using your hips on the KB Swings.
-Aim to complete the 30 lunges in 30 seconds
Accessory
E: Metcon (No Measure)
KB Turkish Get-up
Accumulate 15 reps/arm 70/53lbs
Goal: Core and shoulder stability
CrossFit Tysons Corner WODs 