Saturday, October 1st 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

Bike/Row/Run/Ski

5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing

B. Mobility

PNF hamstring stretch

5x

– 7 seconds contraction pushing against the band with your foot

– 7 seconds stretch, pulling your foot back with the band

https://www.youtube.com/watch?v=1RohXn9h21c

C. Activation

3 rounds

50ft Plate Overhead Walking lunge 45/25lbs

15 Wall Balls

30s of Double under or Triple under practice

Metcon

A: Metcon (Time)

Buy in:

50 DB Burpees Deadlifts 2×50/35 lbs

3 rounds

400m run

25 DB Front Squat 2×50/35 lbs

75 DU

15 DB Step-up over 2×50/35 lbs, 24/20″

Buy out:

50 DB Burpees Deadlifts 2×50/35 lbs
TC: 30 min

Score: Time

Scaling Options

Beginner

3 rounds

200m run

20 DB Front Squat 2x light

60 Single-unders

16 Step ups @ bodyweight

Buy in & out:

40 burpees

Intermediate

3 rounds

400m Run

25 DB Front Squat 2×35/25 lbs

50-75 Double unders

15 DB step-up over 2×35/25 lbs + 24/20″

Buy in & out:

50 DB burpees 2×35/25 lbs

A2: Metcon (Time)

Team Version

With a Partner, Runs done together

Divide reps evenly

Buy in:

100 DB Burpees Deadlifts 2×50/35 lbs

3 rounds

400m run

50 DB Front Squat 2×50/35 lbs

150 Double-unders

30 DB step-up over 2×50/35 lbs, 24/20″

Buy out:

100 DB Burpees Deadlifts 2×50/35 lbs

Extra Accessory

Metcon (Checkmark)

Weighted side plank

3 x 40 seconds/side 1×50/35lbs

Rest 60 seconds between sets

No rest between sides

Friday, September 30th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

60 sec Row or Bike

10 rotating scorpions

5 push up to downward dogs

60 sec Row or Bike

10 Alternating Box Y raises

5/5 Single arm banded straight arm lat pull down

B. Specific

EMOM 6

Min 1- 10 straight arm banded lat pull downs

Min 2- 3 scap pull-ups + 5 pause ring rows

https://youtu.be/e_c3TO2jNy8?t=93

Gymnastics

A: Metcon (AMRAP – Reps)

Get to 50 ___ in as little sets as possible

Rx: Strict pull ups (use light band if needed)

Rx+: Strict C2B pull ups
TC: 8 min

Score: Sets

Perform

Get to 50 Bar mu in as little sets as possible

Metcon

B: Metcon (Time)

42-30-18

Pistols

Push ups

Cal Machine
TC: 16 min

Score: Time

Scaling Options

Beginner

30-25-15

Lunges

Knee or hand elevated push ups

Cal Machine

Intermediate

42-30-18

Assisted Pistols

Assisted Push ups

Cal Machine

Perform

30-25-20 GHD Sit-ups

42-30-18 Push-ups

21-15-9 Echo Bike

Extra Accessory

Metcon (Checkmark)

DB Pullover

3 x 8 reps @moderate

()

Thursday, September 29th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

Amrap 5

30sec Row/Bike/Ski

10 curtsy lunges

B. Specific

2 sets

7/7 Banded monster walks

6 x 90/90 hip rotations

5 jumping back squat @4sec eccentric

Weightlifting

A: Back Squat (3-4 x 8 @78% + 4 sec eccentric)

TC: 20 min

Score: Weight

Scaling Options

Beginner

3×8 @ weight across controlled eccentric

Intermediate & Perform

As Written

Metcon

B: Metcon (Time)

5 rounds for time

Rx:

12 Push Jerks (115/80)

12 Toes to Bar

Rx+:

12 Push Jerks (135/95 )

20 Toes to Bar
We want everyone to try for the highest progression of toes to bar you can achieve . Scale the rep volume if needed!

TC: 12 min

Score: Time

Scaling Options

Beginner

8 Push Jerks @ unbroken

12 Hanging knee raises

Perform:

N/A

Extra Accessory

Metcon (Checkmark)

Banded KB Press

3 x 12/side

Rest as needed between sets

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Wednesday, September 28th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

400m run

10 wallballs

5/5 suitcase deadlift

B. Mobility

Banded med ball T spine Mobility

60s

https://www.youtube.com/watch?v=5JVaGTcuQko

C. Specific

3 RDL

3 Tempo hang clean high pulls

3 Hang muscle clean

3 Hang power clean

5 Front Squats

Weightlifting

A: Metcon (Weight)

5 unbroken sets for max load

12 Deadlifts

9 Hang cleans

6 Front squats

Rest as needed between sets
TC: 20 min

Score: Weight

Scaling Options

Beginner

6 Deadlifts

4 Hang Cleans

2 Front Squats

Intermediate & Perform

as written

Metcon

B: Metcon (Time)

For time

Rx:

45 Wall Balls @ 20/14 lbs

1000m Run

60 DB Snatches @ 35/25lbs

Rx+:

60 Wall Balls 20/14lbs

1000m Run

60 DB Hang Snatch 1×50/35 lbs
KG: 9/7kg, 25/15KG

TC: 14 min

Score: Time

Scaling Options

Beginner

40 Wall Balls @ 2 sets

800m Run

40 DB snatches @ 25/15 lbs

Perform

For time

60 Wall Ball 30/20lbs

1000m Run

30 Power Snatch 135/95lbs

Extra Accessory

Metcon (Checkmark)

3 sets

7 Seated Strict Toe to Bar

20 Barbell Back Rack Step-ups @RPE 6

()

Tuesday, September 27th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

EMOM x 3 @increasing intensity

-30sec Ski/Bike/Row/Run/Mountain climbers

-15sec Downward dog

B. Activation

1 set

– 8 alternating Bird Dogs

– 8 pausing ring rows*

– 8 hollow rocks

– 8 Behind the neck prone pvc press

*pause 2sec when chest reaches knuckles

C. Specific Progression

5 min EMOM

– Beginners: practice modification

– Advanced: 3-5 SHSPU

Gymnastics

A: Metcon (AMRAP – Reps)

Get to 75 in as little sets as possible

Rx: Box Pike HSPU

Rx+: Strict HSPU
TC: 10 minutes

Score: Number of sets

Scaling Options

Beginner

75 DB Strict Press @moderate

Perform:

*Add a deficit if your Max effort is 25 reps+

Metcon

B: Metcon (Time)

Every 2 mins for 16 minutes

Rx:

5 D-ball/Sandbag ground to over the shoulder 70/50 lbs

15 Burpees to target

Rx+:

5 D-ball/Sandbag ground to over the shoulder 100/70lbs

15 Burpees to target

Extra Accessory

Metcon (Weight)

Seated Good morning

3 x 8 @RPE 8/10

Rest as needed between sets

()

Monday, September 26th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

1 min row or bike @easy

5 Inchworms

45 sec row or bike @mod

7 mini band wall slides

30 sec row or bike @hard

10 alternating Y arm raises

* bent over*

https://youtu.be/67jI0e8x2T8

B. Ring Muscle up skill practice

3 x 3-7 reps

Beginner:

-False grip ring row

-muscle up, sit-up drill*

-Floor Transition ring mu

* https://youtu.be/y001018-p8A

Intermediate:

-Hips to rings: https://youtu.be/7stNokLb2Ts

-Box transition ring mu: https://youtu.be/spafzsIBzzI

Advanced:

-Snap back ring beat swing*

-Towel ring mu (pinch between feet)

*https://youtu.be/1ZY8zB143pw

Gymnastics

Choose A or B

A: Metcon (AMRAP – Rounds)

“Small Apollo”

Get to 30 RMU in as little UB sets as possible
TC: 15 min

Score: Number of sets

Scaling options

Beginner:

In as few sets as possible

30 Ring Rows

30 Bench Dips

Intermediate

In as few sets as possible

20 Band assisted Strict RMU dips (Seated)

Perform:

“Apollo”

Get to 50 ring mu in as little sets as possible

B: Turkish Get Up (4 – 3 – 3 – 2 – 2)

Increasing weight each round, number of reps is for each side. Use a barbell, KB or DB.

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10-20-30-40-50-…

Double-unders or single-unders x@

9-12-15-18-21-…

Rx: Thrusters 75/55 lbs

Rx+: Thrusters 95/65 lbs (DU only)
KG: 45/30 KG

TC: 10 min

Score: Rounds and Reps

Scaling Options

Beginner

Single unders

Thrusters @ empty bar

Intermediate

DU or SU

Thrusters 75/55 lbs

Perform

Amrap 10

2-4-6-8-10-12…

Burpee box jump over @30/24″

Thrusters @95/65 lbs

*Burpees are box facing

Extra Accessory

Metcon (Checkmark)

3 sets

10 Body Saw

30 Band lat pull down @light band

Rest as needed between sets

()

Sunday, September 25th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

2 sets

10/8 Bike/Row/Run/Ski @easy, nose breathing

7 Box jumps, increase power output from rep 1 to 7

B. Mobility

Barbell Front rack mobility drill

30 seconds/side

https://www.youtube.com/watch?v=Rzhf3DXRvaU

C. Specific

C1. At the bottom of a Jerk Dip, perform

3 x 5 double KB Bottom up press

C2. Double KB Hang Clean

3 x 5 @70/53

Weightlifting

A: Metcon (Weight)

Barbell Cycling @50%

EMOM Death by:

2-4-6-8-10…

Hang Power Clean

Push Jerk
On minute 1, perform 2 Hang Power Clean + 2 Push Jerk. on minute 2, perform 4 Hang Power Clean + 4 Push Jerk. And so on until you cannot complete the reps on the minute.

TC: 10 min

Score: Weight

Scaling Options

Beginner

@ 45/35lbs

Intermediate

As Written

Perform

N/A

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 mins

10′, 20′,30′,40′ etc… HS Walk

50 Double-unders between each set
TC: 7 min

Score: Rounds and Reps

Scaling Options

Beginner

OH Plate Carry @15/10lbs

30 Single Unders

Intermediate

DB OH Carry @ 2×35/25lbs

30 Double Unders

Perform

N/A

Extra Accessory

Metcon (Weight)

Explosive Landmine rotational press

3 x 8/side

Rest as needed between sets

()

Saturday, September 24th 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

30sec Row/Bike/Run/Ski @ easy

30sec Banded Y pulls

30sec Row/Bike/Run/Ski @ Moderate

30sec Banded OH Squats

30sec Row/Bike/Run/Ski @ Hard

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Specific Movement Drills

3 sets

Pistol

Beginner: 6-8 alternating High box step ups Or Box supported pistols

Advanced: 6-8 Alternating Pistols or Weighted pistols

C2B: Butterfly

Beginner: 5 Butterfly CTB drill- https://youtu.be/zro6dlM7Qsw

Advanced: 3-5 Pause Butterfly pull-ups- https://youtu.be/YfV647VON_0

OHS

Beginner: 3 OHS @ increasing intensity

Advanced: 3 OH Pistol Squat*

Metcon

A: Metcon (Time)

10 rounds for time

10 Pistols

10 C2B

10 OHS 115/75lbs
KG: 50/35 KG

TC: 26 min

Score: Time

Scaling Options

Beginner

8 Single leg box squats (alternating)

10 Jumping pull ups

8 OHS @ light

Intermediate

10 Heel Lock Pistols

10 Pull Ups

10 OHS 75/55 lbs

Perform

N/A

A2: Metcon (Time)

Team Version

With a partner, alternating movements

20 rounds

10 Pistols

10 C2B

10 OHS 115/75lbs

Extra Accessory

Metcon (Checkmark)

Shoulder Health

Pull back + internal rotation

3 x 10

With a Crossover Symmetry or a band

Rest as needed between sets
https://youtube.com/shorts/FTxQkDcBFmQ?feature=share

Friday, September 23rd 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

2 rounds

30 sec Jumping Jack

25’ Lunges + Twist

5/5 Russian one arm KBS

5/5 KB Windmills

B. Mobility

2 sets

10 Alternating Scorpions

5/5 World’s Greatest Stretch

C. Specific

40 sec Arm Action drill: https://youtu.be/XiES8Mygfj4

40 sec Standing Arm action drill: https://youtu.be/XiES8Mygfj4

2 x 25’ A skip

2 x 25’ High knees

2 x 25’ Running accelerations

2 x

10 Wall Balls

10 KBS

Metcon

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Belated 9-11 tribute workout.

Only record Rx if performed exactly as written.

Timecap: 50 minutes

Extra Accessory

Metcon (Checkmark)

3 sets

12 Tall kneeling alternating DB strict press

12 Incline DB flys

Rest 2-3 minutes

@ RPE 7/10

Thursday, September 22nd 2022

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

5 mins @increasing intensity

-Row or Bike

Every min complete:

2-4 burpees

B. Specific

Ring Muscle up progression

2 sets:

Beginner:

-5-8 False grip Ring rows

-5-8 Pause ring dips/Hand release push-ups

Intermediate:

-1 Ring mu negative as slow as possible

-3-5 Ring beat swings

Advanced:

-Snap back pull + Ring mu

3 + 1

C. Metcon Prep

50’ Farmers Carry

3 DB Deadlift + 3 DB Hip Hinge (Russian KB swing) + 3 DB hang cleans

Gymnastics

A: Metcon (AMRAP – Reps)

Part A

Rx: Max Assisted Strict Muscle Up

Rx+: Max Ring MU (If you didn’t test week 1)

Part B

Progression 3

4 sets

Ring MU or Assisted MU X%

Rest as little as possible between unbroken sets.
Max rep > 20 = 30%

Max rep 10-20 = 40%

Max rep 5-10 = 50%

Max rep < 5 = 10 reps Box or band Assisted

TC: 13 min

Score: Reps

Scaling Options

Beginner

3 x 7 Ring Row

3 x 7 Bench Dips

Perform

As Written

Metcon

B: Metcon (Time)

4 Rounds for time

Rx:

15 DB Deadlifts @ 35/25lbs

100ft DB Farmers Carry

15 DB Hang Cleans @ 35/25lbs

Rx+:

15 DB Deadlifts 2×50/35lbs

100ft Farmer Carry w/ DBs

15 DB Hang Cleans 2x 50/35lbs
TC: 12 min

Score: Time

Scaling Options

Beginner

4 Rounds

10 DB Deadlifts @ moderate

100ft Farmers Carry

10 DB Hang Cleans @moderate

Perform

N/A

Extra Accessory

Metcon (Checkmark)

3 sets

8/8 Lying leg curls

Rest as needed

()