Monday, August 1st 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

20 Banded press

20 Plate hops

10 Dual DB Z press

20 Double unders

3 Inch worms

B. Mobility

Foam roller + Mini band wall slide

10 repetition slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C. Jerk Drills

Footwork:

No bar split lands

Bar path:

3 sets

3 Pause Jerk dips

3 Double pause Push press

3 Drop Jerk Recoveries

Weightlifting

A: Split Jerk

E2MOM x 6

– 3 @ 75%

– 2 @ 80%

– 1 @ 85%

– 1 @ 85%

– 1 @ 87%

– 1 @ 87%+

TC:12 min

Score: Weight

Scaling options

Beginner

Pause in the dip across @ technical weight

Intermediate

As Written

Perform:

1 x 3 @60%

1 x 3 @70%

1 x 2@75%

1 x 1 @80%

1 x 3 @75%

1 x 2 @80%

1 x 1 @85%

1 x 3 @80%

1 x 2 @85%

1 x 1 @87%+

Rest 2-3 minutes b/ sets

Metcon

B: Metcon (4 Rounds for reps)

Every 4 minutes x 4

Alternate between amrap 1 & 2

1. AMRAP 3minutes

12 Double-Unders (Rx+: 30 Double-unders)

12 Russian KBS* (71/53) (Rx+: American swings)

2. AMRAP 3minutes

8/6 Cal Machine

4 Front Squat 115/75 (Rx+: 155/105lbs)

*If not enough heavy KBs, substitute a Russian DB swing
TC: 16 mins

Score: Rounds and reps on each amrap

Beginner:

Amrap 1

30 single unders

12 Russian KBS 16/12KG

Amrap 2

6 Cal Machine

4 Front Squats 65/45lbs

Perform

4 x Amrap 3

Max Wall ball to 12/11′ @ 20/14 lbs

Rest 2 between each amrap

Extra Accessory

Metcon (Checkmark)

3 rounds

20 Cal Bike erg damper at 10

14 Jumping Lunges

Rest 90 seconds
Goal: Lower body stamina

Sunday, July 31st 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

3 rounds

30sec Row or Bike @increasing intensity on each min

30sec Banded Good mornings

B. Mobility

World’s greatest Stretch

10 reps per side

https://youtu.be/8B6k7hYM6Tk

C. Specific

3 sets

5/side Jumping bulgarian split squat

10 Alternating Curtsy lunges

50′ Carry of the working movement:

-Sled drag

-Sandbag

-D-ball Carry

-Farmers Carry

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30mins

400m Sled drag or Object Carry @heavy

5 Deadlifts @80%
TC: 30 min

Score: Rounds and Reps

Object options

-Sandbag Carry

-D-ball Carry

-Farmers Carry

Scaling Options

Beginner

400m Sled drag or Object Carry @heavy

5 Deadlifts @Heavy

Intermediate

As Written

Extra Accessory

Metcon (Checkmark)

Single Leg lateral Med Ball Toss

5 x 5-8 @ heavy

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Saturday, July 30th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

400m Run

5 Inchworms

200m Run

7 mini band wall slides

100m Run

10 alternating Y arm raises on a box*

https://youtu.be/67jI0e8x2T8

B. Specific

2 sets

50′ A skips + 50′ Sprint

50′ Butt kicks + 50′ Sprint

9 Hollow banded lat pull downs

3-5 reps on the Ring mu progression

Ring mu progression:

Beginner

https://youtu.be/QYFJ108HOC8

Intermediate

https://youtu.be/vs_ZlCrxfQ4

Advanced

Box supported mu

Metcon

A: Metcon (Time)

4 rounds for time

400m Run

10 Ring Muscle-ups

500m Row

10 Wall Walks
TC: 30 min

Score: Time

Scaling Options

Beginner

4 rounds for time

Run 200m

15 Jumping Pull Ups

Hand Elevated Push Ups

Row 400m

10 Inch Worms

Intermediate

4 rounds for time

Run 400m

10 Pull Ups

8 Ring Dips

Row 500m

5 Wall Walks

Perform:

3 rounds

10 Ring Muscle-ups

400m Run

Rest 1:1

3 rounds

10 Bench Press 185/125lbs

A2: Metcon (3 Rounds for reps)

3 rounds

Partner A: 400m Run

Partner B: Max Ring Muscle-ups

then partners Switch station

right into

Partner A: 500m Row

Partner B: Max Wall walks

then partners Switch station

Score, RMU & Wall walk reps per round

Extra Accessory

Metcon (Checkmark)

Prone angels

3 rounds

60 seconds Max reps

60 seconds rest

Friday, July 29th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

EMOM 4minutes

Odd: Bike/Row/Ski

Even: PVC/Empty bar OHS

B. Activation

Deep Squat Banded Y Pull

2 x 5 reps, 10 sec rest between sets

https://youtu.be/K6TVReERpFs

C. Specific

Pull:

– 5 Snatch deadlifts

– 5 Pause* Snatch deadlifts

– 5 Hang Muscle Snatch (from pause position)

Full movement:

– 5 Pause hang squat snatch

– 5 Tempo Pause* Snatch

*Pause at the top of the knee

(Power or Squat) see below

Weightlifting

A: Metcon (Weight)

Work up to a heavy set of

1 Power Snatch, Pause above the knee

1 Power Snatch
TC: 15 min

Score: Weight

Scaling Options

Beginner

2 Snatch @ technical

Perform

Snatch

Work up to a heavy for the day

Pause 2 seconds just above the knees

Metcon

B: Metcon (Time)

For Time

Rx:

100-50-25 Double under

30-20-10 Pull ups

40-20-10 Cal Row

Rx+:

150-100-50 Double-unders

50-30-10 Pull ups

50-30-10 Cal Row
TC: 17 min

Score: Time

Scaling Options

Beginner

100-50-25 Single under

30-20-10 RIng Rows

30-20-10 Cal Row

Perform

150-100-50 Double under

50-30-10 GHD sit-up

50-30-10 Cal Row

Extra Accessory

Metcon (No Measure)

4 sets

3 Dragon flags

12 Toes touches

Rest 60-90 seconds

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Thursday, July 28th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

2 rounds

60 sec Row

30sec/ side Elevated Banded ankle rocks

30sec Full squat T spine rotations

https://www.youtube.com/watch?v=ILSbK8RnGdI

B. Activation

2 rounds

4/4 Front foot elevated, front rack split squats*

4 Front rack elbow rotations

* Elevate the front foot with a stack of plates or a lower box.

Weightlifting

A: Front Squat

E2MOM for 10 minutes

Set 1: 5 @80%

Set 2: 4 @ 85%

Set 3: 4 @ 85%

Set 4: 4 @ 82%

Set 5: 4 @ 82%

TC: 10 min

Score: Weight

Scaling Options

Beginner

5×4 @ Tempo Across

Intermediate

As Written

Metcon

B: Metcon (Time)

3 rounds for time

Rx:

25 Box Jump Over, step down

30 Alternating DB Clean and jerk @ 35/25lbs

Rx+:

30 Box Jump Over 24/20″ (step down)

30 Alternating DB Clean and jerk 1×50/35lbs
TC: 15 mins

Score: Time

Scaling Options

Beginner

20 Box Jump or Step ups

20 Alternating DB Clean and jerk @ moderate

Perform

N/A

Extra Accessory

Metcon (Checkmark)

EMOM 9minutes

Min 1: 10 Cal Row @damper 10 + hard

Min 2: 10 Heavy Wall Balls or Wall Balls @ 12’

Min 3: 10 Band resisted jumping squats

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Wednesday, July 27th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

10 Empty Bar thrusters

B1. Specific

Thruster

– Front Squat

– Push Press

– Thruster

Metcon

B: Metcon (Time)

27-21-18-15-12-9

Rx:

Thrusters 85/60lbs

Lateral burpees over bar

Rx+:

Thrusters 95/65lbs

Lateral burpees over bar
TC: 22 min

Score: Time

Scaling Options

Beginner

21-18-15-12-9

Thrusters @ Empty Bar

Burpees

Perform

Every 7 mins x 3

15-12-9

Thrusters 95/65lbs

Bar facing burpees

Extra Accessory

Metcon (Weight)

Iso dynamic Bent over lateral raise

3×15/side
Alternate side every 5 reps

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Tuesday, July 26th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

10/8 cal Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

4/side PNF lat stretch on floor

B. Mobility

Foam roller wall slide

10 repetition slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C1. Specific (Pre rope climb)

-7 Banded W-Y

-7 Banded T pull aparts

-7 Ring rows + pause

C2.Specific (Pre Metcon)

2 sets

-100m Row

-5 Hang clean pulls + 3 Hang cleans

-3 Beat swings + 3 TTB

Gymnastics

A: Metcon (AMRAP – Rounds)

EMOM 10minutes

Rx:

1 Regular Rope Climb

Rx+:

1 Legless Rope Climb
TC: 10 min

Score: Completed Minutes

Scaling Options

Beginner

2 Rope Climbs from the seated to standing

Perform

Legless Rope Climbs

3 x 5 for time

Scaling options:

– 5 x 3 for time

– 7 x 2 for time

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

Rx:

500m Row

15 Hang power Clean @95/65 lbs

8 TTB

Rx+:

500/400m Row

15 Hang power Clean 115/75 lbs

15 TTB
KG: 50/35 KG

TC: 15 min

Score: Rounds and Reps

Scaling Options

Beginner

300m Row

15 Hang power Clean @Light

15 Hanging Knee Raise

Perform

AMRAP 15minutes

1K Bike erg

15 Hang power Clean @115/75 lbs

15 TTB

Extra Accessory

Metcon (Weight)

DB row with parallette support

3 x 10/side

Rest 30 seconds between sides and sets

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Monday, July 25th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

Row 2 mins

25′ samson stretch lunges

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific Snatch Drills (Metcon)

7 Snatch RDL

7 muscle Snatch

5 Tall power snatch

3 Tempo Power snatch

*3-5 wall balls between each drill

Weightlifting

A: Back Squat

1 x 5 @80%

2 x 4 @85%

2 x 3 @87%

Rest 2-3 minutes between sets

TC: 18 min

Score: Weight

Scaling Options

Beginner

5×4 @ Tempo Across

Intermediate & Perform

As Written

Metcon

B: Metcon (Time)

5 rounds for time

Rx:

10 Power Snatch @ 115/75 lbs

10 Wall Balls 20/14lbs

Rx+:

10 Power Snatch 135/95 lbs

15 Wall Balls 20/14lbs
TC: 12 min

Score: Time

Scaling Options

Beginner

10 Power Snatch @ moderate

15 Wall Balls 14/10lbs

Perform

N/A

Extra Accessory

Metcon (Checkmark)

Turkish Get up

Accumulate 15 reps/side @32/24kg

Sunday, July 24th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

800m Run

50’ lunge + twist

7 Push-up to downward dog

7 Pause ring rows

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

Weightlifting

A: Metcon (Time)

5 sets

12 Feet elevated Ring rows

6 DB bench press @mod

2 Rope Climbs

Rest 2 minutes
TC: 18 min

Score: Time

Scaling Options

Beginner

Ring Rows

DB Bench @ moderate

Lying Down to Standing RC

Intermediate

1 RC

Metcon

B: Metcon (Time)

30-20-10

DB Step ups 24/20″, 2×50/35lbs

DB shoulder to OH 2×50/35lbs
KG: 22.5/15 KG

TC: 12 min

Score: Time

Scaling Options

Beginner

DB Step Ups @ moderate w/1xModerate

DB Shoulder to OH @ moderate

Intermediate

DB @ 35/25

Extra Accessory

Metcon (Time)

Get to 60 Calories on a machine in sets of 40 seconds on, 20 seconds off

Saturday, July 23rd 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

60 seconds Row/Bike/Run/Ski @Easy

10 Barbell good mornings

10 Samson lunges

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

2-3 sets

5 Beat swings/Knee Raise/TTB

5 deadlifts @ascending

Metcon

A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

9 Deadlift 275/185 lbs

200m Run/15 Cal Row/12 Cal Bike

21 TTB

Rest 4 minutes

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

21 HPC 135/95 lbs

200m Run/15 Cal Row/12 Cal Bike

9 Burpee over wall @ 48″
Scaling Options

Beginner

AMRAP 12

9 Deadlift @ 70-80%

200m Run/15 cal Row/12 cal Bike

15 Hanging Knee Raise

AMRAP 12

15 HPC @ moderate

200m Run/15 cal Row/12 cal Bike

9 Burpees

Intermediate

AMRAP 12

9 Deadlifts @225/155

200m Run/15 cal Row/12 cal Bike

21 Toes to Eye Level

AMRAP 12

21 HPC @115/75

200m Run/15 cal Row/12 cal Bike

6 Burpee Over Wall

Perform:

N/A

B1: Metcon (AMRAP – Rounds and Reps)

Team Version

With a Partner Alternate Movements

AMRAP 12 minutes

9 Deadlift 275/185lbs

200m Run/15 Cal Row/12 Cal Bike

21 TTB

Rest 4 minutes

B2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

21 Hang Power Clean 135/95 lbs

400m Run/Row/Bike

9 Burpee over wall

Extra Accessory

Metcon (No Measure)

3 sets/side

15 Side lying clam raise

20 seconds Side lying clam hold

No rest between sides and sets

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