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
– Lats
B2. PNF banded mobilisation
5 repetitions/side
– 5 seconds contraction, pushing against the band with your elbow
– 5 seconds stretch, letting the band pull your elbow back
** It’s really important that your upper body angle stays the same for the entire duration of the 5 repetitions. No hyperextension, neutral back.
https://www.youtube.com/watch?v=yHRGQIN058w
C. Specific
EMOM 5
5 Box Jump + step down or Broad Jumps
3/3 KB Snatch @mod-heavy
10 Air Squats
Weightlifting
A: Metcon (Weight)
Snatch (Any Style)
EMOM 12minutes
Minutes 1,2,3: 3 @60%
Minutes 4,5,6: 3 @65%
Minutes 7,8,9: 2 @70%
Minutes 10-11-12: 1 @75% every 30 seconds
Score is 75% weight
Goal: Maintain your CNS stimulated during the deload week with explosive movements
Since we are in the deload week, the intensity must be lower. In this section, we reduce the intensity by using lighter weights. MAKE SURE YOU USE LIGHTER WEIGHT THAN IN THE LAST WEEKS! If you want to have optimal recovery results and create supercompensation, you HAVE to respect this principle.
Points of performance:
– Focus on bar acceleration above the knees.
– Maximize time in contact with the floor.
– Pull yourself fast under the barbell after FULL extension.
Weightlifting
B: Clean Pull (3 x 3+3)
3 sets @90-100%
3 Clean pull from blocks (bar @ knees)
3 Clean Shrugs
Rest 2-3 minutes
Goal: We use the blocks to maintain CNS stimulation while allowing your body to recover. Shortening range of motion will reduce back tension.
Points of performance:
Clean pull
– Start and stay over the bar.
Clean shrugs
– Make sure your shoulders are moving behind the barbell when you contract your traps.
Metcon
C: Metcon (4 Rounds for time)
Every 3 minutes for 12 minutes
15 Front squat 115/75lbs
15 TTB
15 Burpees
Goal: Improve your performance in short workouts with moderate weight barbell
Points of performance:
Squat
Since we are in the deload week, the weight on the barbell should NOT be super heavy. If the recommended weights are too much for you, do not hesitate to scale.
TTB
Smooth sets. Do not reach the point where you struggle. Break the reps in order to perform easy reps all the way. The total volume of 60 reps is intentional, do not perform more!
Burpees
Be consistent on the variation you choose to use. If you start with step-ups then use step-ups for every rep. You want to teach your body a pattern that it can learn and progress with.
Perceived intensity should be at 7/10
Conditioning
D: Metcon (2 Rounds for time)
2 x 50/40 Cal Bike @mod
Rest 2:1
Athlete: Rest 2:1 means that you rest for twice the amount of time you needed to complete the calories.
Goal: Improve metabolic and mental capacity
In this section we create the deload by reducing the volume. That being said, your intensity will stay high here. You will cross the line of the dark zone. Push hard and have fun, you have only 2 sets to do 🙂
Sanctionals and Games level athletes: Under 2 minutes
Competitive Open athletes: Between 2 to 3 minutes
Accessory
E: Metcon (No Measure)
3 sets
60 seconds banded Good morning hold
60 sec Weighted Wall sit
Goal: Lower body strength-endurance and control
Points of performance:
– Good morning hold: Focus on keeping a neutral back
– Wall sit: Hold in a weak angle. For example, if you know that you have trouble with the highest portion of your squat, then hold with a 135° knee angle. If you have trouble in the deep Squat, then hold at 80° or less, etc.
()
CrossFit Tysons Corner WODs 