CrossFit – Tue, Nov 1

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3min Row @easy

Starting @ 0:00, every 1 min:

5-10 V-ups (TnG)

B. Mobility

Prone PVC shoulder dislocates

10 reps

https://youtu.be/JEWmoIwYUb0

C. Specific

3 sets

3-5 Beat swings

3-5 Transition mu

Transition Mu

Beginner: https://youtu.be/QYFJ108HOC 8

Intermediate : https://youtu.be/vs_ZlCrxf Q4

Advanced : https://youtu.be/spafzsIB zzI

Gymnastics

A: Metcon (5 Rounds for calories)

5 rounds of

3 min AMRAPs

Rx:

4 Ring Swings

4 Ring Pull-Ups (False Grip if Possible)

4 Push-Ups

12 Shoulder to OH @95/65 lbs

Max cal row in remaining time

1 min rest between amraps

Rx+:

6 Ring muscle ups

12 Shoulder to OH 135/95 lbs

Max Cal Row in remaining time

1 min rest between AMRAPs
KG: 60/43

Score: Calories

TC: 20 mins

Scaling options

Beginner

6-12 Ring Rows

12 Shoulder to OH @light

Max cal row in remaining time

1 min rest between amraps

Perform

N/A

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

Rx:

8 Burpee Toes to eye-level

12 Double-unders

Rx+:

8 Burpee TTB

24 Double-unders
Score: Rounds + reps

TC: 10minutes

Scaling options

Beginner

8 Burpees

8 V-ups/Knee tucks/Sit Ups

24 Single-unders

Perform

N/A

Extra Accessory

Metcon (Checkmark)

3 sets

12/arm Meadows row

12 Seated DB Press

()

CrossFit – Mon, Oct 31

Announcements

Happy Hour Coming Up – Save the Date
.
Get to know your gym mates over some food and drink, family & friends welcome.
.
Tuesday 11/1 7PM at Solace Outpost in Falls Church
.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

1min Easy Row or Bike

30sec Scorpion

1min Moderate Row or Bike

30sec Full squat T-spine rotation

1min Hard Row or Bike

B. Mobility

Hip 90/90

45sec/side

https://www.youtube.com/watch?v=bGV0J-ESgb4

C. Specific

3 sets

-10/10 Banded monster walks

-4 Jumping tempo squats @4sec down

-3 Air squat + broad jump*

*explode out of the bottom of an air squat into a broad jump

Weightlifting

A: Back Squat (4 x 1 @92%
)

TC: 15mins

Score: Weight

Scaling options

Beginner

4 x 2 @ controlled descent

Intermediate

@92-95%

Perform:

Back Squat

Every 2 mins x 7

3 reps @50% + 25% Band tension

Complete 10 Wall balls after each set.

Metcon

Metcon (4 Rounds for time)

Every 4 minutes for 16 mins

2 rounds

10 Cal Row

10 Front Squat* (Rx: 75/55, Rx+: 115/75 lbs)
*If you were there for Saturday’s front squat marathon, ask your coach for possible substitutes

TC: 16 mins

KG: 50/35 KG

Score: Times

Scaling options

Beginner

6 Cal Row

10 Front Squat @ light

Intermediate

10 Cal Row

10 Front Squat @75/55 lbs

Perform

As written

Extra Accessory

Metcon (Checkmark)

Banded Hip Flexion Bird dogs

3 x 10

Hold every rep for 1 sec at the top and bottom

()

CrossFit – Sun, Oct 30

Announcements

Happy Hour Coming Up – Save the Date
.
Get to know your gym mates over some food and drink, family & friends welcome.
.
Tuesday 11/1 7PM at Solace Outpost in Falls Church
.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

2 min Row @ Easy

3 sets

30 sec hard row

5 Tall box jumps

7 Banded chest rows

B. Mobility

World’s Greatest Stretch

5/5

C. Specific

Speed ramp up:

3 sets

50m Legs only row (arms straight, hips closed)

50m Legs and hips (arms straight)

100m Full stroke sprint @ ascending

Set 1: Moderate

Set 2: Goal Pace

Set 3: Faster than goal pace

*Try and maintain the stroke rate over all three sets in order to put more emphasis on force per stroke.

Conditioning

A: Metcon (4 Rounds for time)

Row

4 x 500m@ RPE 8-9/10

Walk 200m Between efforts

TC: 20 minutes

Scaling options

Beginner:

4  x 350m @ RPE 8

Walk 200m

Intermediate :

As written

Metcon

B: Metcon (Checkmark)

EMOM 12mins

Min 1: 6/6 Bulgarian split squat @ heavy

Min 2: 3 Tall Box jumps

Min 3: 2 Power cleans @80%

Scaling options

Beginner:

Min 1: @light-mod

Min 2: Regular BJ or Jump Squats

Min 3: 3-5 Power cleans @light

Intermediate

As written

Extra Accessory

Metcon (Checkmark)

GHD Back extensions

3 x 25reps

CrossFit – Sat, Oct 29

Announcements

Happy Hour Coming Up – Save the Date
.
Get to know your gym mates over some food and drink, family & friends welcome.
.
Tuesday 11/1 7PM at Solace Outpost in Falls Church
.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

Amrap 5

10/8 cal Machine @ Ascending

10/10 Front to back leg swings

20 Seconds/side PNF lat stretch on floor

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

B. Specific

3 sets

20 Double unders

5 Pause Air squats

5 Russian kbs + 3 Kbs

Metcon

A: Metcon (Time)

50-40-30-20-10

Double unders (reps x 2)

Front Squats 95/65 lbs

KBS 24/16kg

Time Cap: 35 minutes

KG: 43/30

Score: Time

Scaling Options

Beginner:

Single unders

Front Squats @ light or air squats

KBS @ light

Intermediate:

Double unders Modify reps as needed

Front Squats @ 75/55 lbs

KBS @ 16/12 KG

Perform

For time

50-40-30-20-10

Air Squat

Double unders

Kb swing @24/16 Kg

A2: Metcon (Time)

Team version

With a partner, perform for time

600 Double-unders

350 Front Squats

250 KBS

1 partner working at a time in increments of 60 seconds

Extra Accessory

Metcon (Checkmark)

Abs wheel rollout

5 x 5 reps

()

CrossFit – Fri, Oct 28

Announcements

Happy Hour Coming Up – Save the Date
.
Get to know your gym mates over some food and drink, family & friends welcome.
.
Tuesday 11/1 7PM at Solace Outpost in Falls Church
.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 rounds @increasing intensity on each round

1 minutes Row or Bike

10 Alternating Dead bugs

10 Alternating Bird dogs

B. Mobility

Push-up plank to shoulder extension on parallette or boxes

10 repetitions

https://www.youtube.com/watch?v=FBqJU7k6-w8

C. Specific

2 sets

5 Scap pulls

5 Scap push

10 Slam ball

Gymnastics

A: Metcon (Weight)

4 sets

Rx:

2 Strict Ring dips

4 Assisted Ring dips

6 Kipping Ring dips

2:00 recovery row/ski/row

Rx+:

3 Weighted dips

5 Strict Ring dips

7 Kipping Ring dips

2:00 recovery row/ski/row

TC: 18 min

Score: Weight

Scaling Options

Beginner

3 Feet assisted Box dips

5 Band assisted Push ups/On knees

10 sec support hold on box or rings

2:00 recovery row/ski/row

Perform

5 sets

3 Weighted dips

3 Tempo dips @3.2.X.1

3 Speed dips

30 cal Recovery Row

Metcon

B: Metcon (3 Rounds for time)

— 0:00

3 rounds

Rx:

200m Run

Rx: 10 Pike HSPU / 3-5 Strict HSPU

Rx+:

200m Run

10 Strict HSPU

— 6:00

3 rounds

Rx:

9 TTB or 15 Toes to Eye Level

10 DB hang cleans 2×35/25 lbs

Rx+:

15 TTB

10 DB hang cleans 2×50/35 lbs

— 12:00

3 rounds

Rx:

8 DB Step ups 2×35/25 lbs

2 Wall walks

Rx+:

8 DB Step ups 2×50/35 lbs, 24/20”

50′ HS walk (25’/25′)

TC: 18 min

Score: Time

Scaling Options

Beginner

—2 rounds

200m Run

10 Strict Press 2×25/15lbs

—3 rounds

10 Hanging Knee Raise

10 DB hang cleans 2×25/15 lbs

—3 rounds

8 DB Step ups 1×25/25lbs

50′ DB OH Carry 2×25/15

Perform

As written (5 min windows)

Extra Accessory

Metcon (Checkmark)

Standing Banded T

3 x 20 reps

Hold 5 seconds at peak contraction every 5 rep

CrossFit – Thu, Oct 27

Announcements

Happy Hour Coming Up – Save the Date
.
Get to know your gym mates over some food and drink, family & friends welcome.
.
Tuesday 11/1 7PM at Solace Outpost in Falls Church
.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

1min Machine @ easy

10 alternating Curtsy lunges

45 sec Machine @ moderate

10 Barbell good mornings

30 sec Machine @ hard

B. Mobility

Goblet Squat + ankle shift

10/side

https://www.youtube.com/watch?v=A5E4SgdyTjY

C. Specific

2 sets

10 Bang bang footwork drill

10 No hook, No contact, No Feet Squat Clean

7 Rack Deliveries

5 Tall Power Clean

3 Hang Power Clean

Weightlifting

A: Hang Power Clean (5 x 3 @80-85%
Rest as needed
No TNG
)

TC: 15 mins

Score: Weight

Scaling Options:

Beginner:

As written @ technical

Intermediate :

As Written

Perform :

Power Clean @ blocks at just above the knee

5 x 3 @80-85%

Not TNG

Rest as needed

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

Rx:

40 Double unders or 60 Singles

10 Bar facing burpees

6 Thrusters @75/55

Rx+:

60 Double-unders

10 Bar facing burpees

10 Thrusters 75/55lbs

TC: 12 mins

Score: Rounds and Reps

Scaling Options

Beginner :

40 Single unders

6 Burpees

6 Thrusters @empty bar

Perform

Every 3 minutes 12 minutes

10/8 Cal Echo Bike

10 Bar facing burpees

10 Thrusters @75/55

Extra Accessory

Metcon (Checkmark)

Half kneeling landmine press

5 x 8/8 @moderate

()

CrossFit – Wed, Oct 26

Announcements

Happy Hour Coming Up – Save the Date
.
Get to know your gym mates over some food and drink, family & friends welcome.
.
Tuesday 11/1 7PM at Solace Outpost in Falls Church
.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

2 sets

Row 9/7 cals

5 Inch Worms

15 air squats

20 secs Russian baby makers:

https://youtu.be/N8sFwjpRWGc

B. Mobility

Ankle

Banded ankle mobility

10 reps/ankle

https://www.youtube.com/watch?v=g2iCns6dTnI

C. Specific (metcon)

EMOM 3 minutes row

20 seconds @ hard

40 seconds @ recovery

Deadlift:

5 Stiff leg deadlift @ empty bar

5 Halting deadlift (pause below the knees on the way down)

5 Deadlifts

Weightlifting

A: Back Squat (Every 30 seconds for 5 mins
2 @ 30%
)

TC: 5 min

Score: Weight

Scaling Options

Beginner:

EMOM 5

3 Tempo back squats

3.1.X.1

Intermediate & Perform

As written

Metcon

B: Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes

2 rounds

Rx:

15/12 Cal Bike/Row

15 Deadlifts @ 135/95lbs

Rx+:

15/12 Cal Bike/Row

15 Deadlifts 185/135lbs

KG: 85/60 KG

TC: 20 min

Score: Fastest Round

Scaling Options

Beginner

2 rounds

12/10 Cal Bike/Row

15 Deadlifts @ 115/75lbs

Perform

Every 5 minutes for 20 minutes

2 rounds

15/12 Echo Cal Bike

50′ Sled Push @heavy, walking

Extra Accessory

Metcon (4 Rounds for time)

Run

4 x 400m@RPE 8-9/10

Walk 200m Between efforts

CrossFit – Tue, Oct 25

Announcements

Happy Hour Coming Up – Save the Date
.
Get to know your gym mates over some food and drink, family & friends welcome.
.
Tuesday 11/1 7PM at Solace Outpost in Falls Church
.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

60 sec Marchine@hard

10 Alternating Cossack Squats

10 Rotating T spine squats

B. Activation

2 sets

4 Banded OH squats @1 1/4

6 Box jump overs @ higher then metcon

25’ Burpee broad jumps

C. Specific: Reception Drills

2 Sets

4/4 Single leg barbell glute bridge

4 Deep Squat Muscle Snatch

4 Sots Press*

*Have athletes squat as low as THEY CAN while maintaining the btn snatch press.

Weightlifting

A: Snatch (5sets @80-85%
1 Snatch
2 OHS
)

TC: 15 min

Score: Weight

Scaling Options

Beginner

1 Power Snatch

2 Quarter or half squat or Box squat

Int & Perform

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

2 x

8 mins AMRAP

Rx:

8 Alternating DB Snatch @35/25 lbs

6 Burpee Jumping pull ups

8 Box jump over 24/20″

Rx+:

8 Alternating DB Snatch 1×50/35 lbs

6 Burpee pull-ups

8 Box jump over 30/24″

2 mins rest between AMRAP’s

TC: 18 min

Score: Total Rounds and Reps

Scaling Options:

Beginner

8 Alternating DB Snatch @25/15 lbs

4 Burpee Jumping pull-ups

4 Box jump @moderate height

Perform:

4 x Amrap 4

4 Alternating DB Snatch @70/50 lbs

6 Burpee pull-ups

8 Box jump over 30/24″

2min Rest between amrap’s

Extra Accessory

Metcon (Checkmark)

Every 3mins x 6

6 slam balls + 3 wall balls @50/30lbs + 30/20lbs

As hard and as high as possible

()

CrossFit – Mon, Oct 24

Announcements

Happy Hour Coming Up – Save the Date
.
Get to know your gym mates over some food and drink, family & friends welcome.
.
Tuesday 11/1 7PM at Solace Outpost in Falls Church
.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 min Row

Hard surge in the last 10 seconds of each min

B. Mobility

Push-up plank to shoulder extension on parallette

10-15 reps

https://www.youtube.com/watch?v=FBqJU7k6-w8

C. Specific

2 sets

5/side Banded Trap-3 raise

10 Leg Swing at the bottom of a Ring Dip

5 Elevated arch to hollow

Gymnastics

A: Metcon (Weight)

Rx:

5 x 1-3 Banded Strict RMU

Rx+:

Work up to a 1 RM max weighted ring muscle up

@Vest and/or med ball between feet

TC: 12 minutes

Score: Weight

Scaling options:

Beginner :

5 x 3 Assisted strict chin ups

Control eccentric

Performance :

Work up to a 3-5 rep max weighted strict RMU

Metcon

B: Metcon (Time)

5 rounds for time

Rx:

15 Wall Balls @ 20/14 lbs

15/12 Cal Row

10 Med Ball Overhead sit ups @ 20/14 lbs

Rx+:

20 Wall Balls 20/14 lbs

15/12 Cal Row

10 Med Ball Overhead sit ups 20/14lbs

TC: 18 minutes

Scaling Options:

Beginner

15 Wall Balls @12/10lbs

12/10 Cal Row

10 Anchored sit ups

Intermediate

Perform

Amrap 16

20 Wallballs @30/20 lbs

15/12 Cal Row

10 GHD Sit-ups

Extra Accessory

Metcon (Checkmark)

Split stance Paloff press

3 x 12/side

()

CrossFit – Sun, Oct 23

Announcements

Happy Hour Coming Up – Save the Date
.
Get to know your gym mates over some food and drink, family & friends welcome.
.
Tuesday 11/1 7PM at Solace Outpost in Falls Church
.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

Row 1 minute

30 seconds jumping jack

Row 1 minute

30 seconds mountain climbers

Row 1 minute

30 High knees

B. Active Mobility

25’ Hamstring sweeps

https://youtu.be/cgfpPeF05tI

25’ Dynamic monkey clap

https://youtu.be/7z0xaoABxS4

25’ Inch worms

25’ Dynamic quad pull + reach

https://youtube.com/shorts/63g504TElCs?feature=share

C. Specific (Pre row)

3 sets, 100m’s on each:

Full stroke @ RPE 3

Legs only

Legs + Hips

Hips + Arms

Full stroke @ RPE 9

Weightlifting

A: Metcon (Weight)

Bear Crawl Sled drag

3 x 50’

TC: 10 min

Score: Weight

Scaling Options

Beginner & Intermediate

As Written

Perform

N/A

Metcon

B: Metcon (Time)

Row

5 sets

400m @RPE 3

200m @RPE 9

TC: 18 mins

Score: Time

Scaling Options

Beginner

300m @RPE 3

150m @RPE 9

Intermediate

As Written

Perform

N/A

Extra Accessory

Metcon (Weight)

Farmer’s Carry

5 x 50′ @ heavy

Rest 1-2 minutes between efforts