CrossFit – Wed, Nov 30

Announcements

New challenge – Good Habits, Better Holidays – uses the time we have in December before Christmas to build some fitness momentum heading into the new year.

4 signed up so far! Last day to sign up.

 

Sign up by end of day Wednesday 11/30: Current members – $5 -https://crossfittysonscorner.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=226725&OnlineMembershipPaymentOptionId=877793&IsMobile=False&AuthenticationToken=

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

2 sets

1 minute Machine

1 minute Banded good mornings

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

C. Specific

5-10 “Bang Bang drill”

5-10 “Bang Bang” onto plates

5 Tall snatch onto plates

5 Tempo Snatch, onto plates

5 Power snatch

Weightlifting

A: Snatch (EMOM 5minutes
Power Snatch
Min 1: 5 @ 60%
Min 2: 4 @ 65%
Min 3: 3 @ 70%
Min 4: 2 @ 75 %
Min 5: MAX reps in 1 minute @ 80%)

TC: 5 min

Score: Max Reps

Scaling Options

Beginner

EMOM5

3 Reps @ ascending weight

Intermediate

As Written

Perform

Power Snatch Ladder

For time:

5 @ 60%

4 @ 65%

3 @ 70%

2 @ 75 %

1 @ 80%

Set up 5 bars and storm through for time.

Metcon

B: Metcon (Time)

6 rounds for time

Rx:

20/16 Cal Bike/Row or Run 200m

20 KB Swings @16/12 Kg

Rx+:

20/16 Cal Bike/Row or Run 200m

20 KB Swings 24/16 Kg
Score: Time

TC: 18 min

Scaling Options

Beginner

12/10 Cal Bike/Row or Run 100m

20 RKB Swings @16/8 Kg

Perform

6 rounds

20/16 Cal Bike

20 KB Swings @24/16 Kg

Extra Accessory

Metcon (Checkmark)

3 sets

12/12 DB Lateral raises

12 Face pulls, band attached @ ankles

CrossFit – Tue, Nov 29

Announcements

New challenge – Good Habits, Better Holidays – uses the time we have in December before Christmas to build some fitness momentum heading into the new year.

4 signed up so far! Last day to sign up.

 

Sign up by end of day Wednesday 11/30: Current members – $5 -https://crossfittysonscorner.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=226725&OnlineMembershipPaymentOptionId=877793&IsMobile=False&AuthenticationToken=

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CrossFit Tysons Corner – CrossFit

Warm-up

A General

Amrap 5 minutes

150m Stiff leg row

5 inchworm push ups

5 Box pike HSPU

5 Beat swings

B. Mobility

Handstand superman drill

10-15 repetitions

https://www.youtube.com/watch?v=Dxb0aGEAMFs

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C. Specific

10 box jumps, step down

5 pike HSPU

7 Box jumps with 2-3 bounds between jumps

5 Pike HSPU

5 Box jump with 1 bound between jumps

5 HSPU against wall/Pike HSPU

5 box jumps, bounding (if not possible, step down)

Work on deficit HSPU

Gymnastics

A: Metcon (Time)

For time

Rx:

50 Box Jumps @ 24″/20″

30 Kipping or Pike  HSPU

Rx+:

50 Box Jumps 24/20″

30 Deficit Kipping HSPU 4”/2”
TC: 10 min

Score: Time

Scaling Options

Beginner

30 Box Jumps / Step up

30 DB Push Press @ Heavy

Perform

50 Cal Row

50 Deficit Kipping HSPU for time @4”/2′

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 14minutes

16 Wallballs 20/14 lbs

12 Cal Row

8 CTB
KG : 9/6 KG

Score: Rounds and Reps

TC: 14 min

Scaling Options

Beginner

16 wallballs 14/10 lbs

10 cal Row

8 Jumping Pull Ups

Intermediate

16 wallballs 16/12 lbs

12 cal Row

8 Pull Ups

Perform

Amrap 10

16 wallballs 20\14 lbs

12 cal Row

8 CTB

Extra Accessory

Metcon (Checkmark)

3 sets

15 Hollow body lat pull downs

15-25 sec Hanging V-up hold

rest as needed

CrossFit – Mon, Nov 28

Announcements

New challenge – Good Habits, Better Holidays – uses the time we have in December before Christmas to build some fitness momentum heading into the new year.

 

Sign up by end of day Tuesday 11/29: Current members – $5 -https://crossfittysonscorner.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=226725&OnlineMembershipPaymentOptionId=877793&IsMobile=False&AuthenticationToken=

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

Row

3mins @ increasing intensity

B. Mobility/Activation

Front rack bent elbow stretch

2 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific (drills)

5 Tall Clean high pulls

5 Tall muscle cleans

5 Tall power cleans, heels elevated

5 Tempo hang Power cleans, pause @ extension

5 Tempo Power Cleans, pause @ extension

Weightlifting

A: Power Clean (In a 12 minute work window, Work up to a 1 rep max power clean

10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90 %
1 @ 95%
1 @ 97%
1 @ 100%+)

Scaling Options

Beginner

Every 2 min for 10 min

3 Power Cleans @ ascending weight*

Intermediate

As Written

Perform :

add a 400m bike erg recovery between each set, you choose weight for each set.

Metcon

B: Metcon (Time)

3 rounds for time

Rx:

15 Thrusters @ 110/75 lbs

25′ FR Lunges @ 110/75 lbs

3 Wall Walks

Rx+:

15 Thrusters 155/105 lbs

25′ FR lunges 155105 lbs

50′ HS walk (25’/25′)
TC: 15 min

Score: Time

Scaling Options

Beginner

15 Thrusters @ 75/55 lbs

25′ Lunges @ bodyweight

50′ OH DB Carry @ 25/15 lbs

Perform

3 rounds

15 Thrusters @ 155\105 lbs

30 GHD Sit Ups

25′ Front rack lunges @ 155\105 lbs

50′ HS walk (25’/25′)

Extra Accessory

Metcon (Checkmark)

Inclined Prone Ts

4 x 12

lightly loaded with DBs

Hold 5 seconds every 5 reps”

CrossFit – Sun, Nov 27

Announcements

New challenge – Good Habits, Better Holidays – uses the time we have in December before Christmas to build some fitness momentum heading into the new year.

 

Sign up by end of day Tuesday 11/29: Current members – $5 -https://crossfittysonscorner.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=226725&OnlineMembershipPaymentOptionId=877793&IsMobile=False&AuthenticationToken=

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

1:00 min Easy Shuttle runs

15 V-ups

5 Zercher Good mornings

B. Mobility

Couch stretch

30 seconds/side

C. Specific

Build up the Zercher Squat

Weightlifting

A: Zercher Squat (4×8 @ 30-40% Back Squat Max
)

TC: 12 min

Score: Weight

Scaling Options

Beginner

4×8 Goblet Squat @Moderate

Intermediate

As Written

Perform

N/A

Metcon

B: Metcon (Distance)

5 Rounds

1:00 Max Shuttle Runs (25ft)

7 Slam Balls 30/20lbs

Rest 1:30 between
KG: 14/9 KG

TC: 15 min

Score: Total distance

Scaling Options

Beginner

1:00 Max Shuttle Runs (25ft)

7 Slam Balls @14/10lbs

Rest 1:30 between

Intermediate

1:00 Max Shuttle Runs (25ft)

7 Slam Balls @ 20/14lbs

Rest 1:30 between

Perform

N/A

Extra Accessory

Metcon (Checkmark)

3 rounds

30 sec Barbell wrist flexion extension

Rest 20 sec

30 sec Bar hang

Rest 20 seconds

CrossFit – Sat, Nov 26

Announcements

Save the date – Holiday party 12/10 8PM at CFTC!

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 rounds

1 min Row @ Easy-Moderate

10 Air squats

5 Med ball push press*

3 scap pull + hollow body

https://youtu.be/iu7CjzonbZE

*Elbows in

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

3 rounds

5-10 Wall balls

4-6 pull-ups

6-8 cal Row @ hard

Metcon

A1: Metcon (6 Rounds for reps)

6 Rounds

Max Effort Wall balls 20/14lbs (Cap 50 Reps)

12 Pull Ups

18/16 Cal row

Rest 1min
Scaling Options

Beginner

Max Effort WB @ 14/10lbs

12 Jumping Pull Ups

12/10 Cal Row

Intermediate

Max Effort WB (Cap 50 Reps) @20/14lbs

8 Pull Ups

16/14 Cal Row

A2: TEAM VERSION (6 Rounds for reps)

W/ A Partner, Run Together

6 rounds

Max Combined WB (Partner A max + Partner B Max)

24 Pull Ups (Split between partners)

24/18 Cal Row (Split between partners)

Extra Accessory

Metcon (Checkmark)

HS Walk Relay Race

Split the class into 2 teams

Best of 3 Races wins

25ft HSW per member

Scaling Options

Beginner

50ft OH DB Carry @2×20/10lbs

Intermediate

3 Wall Walks

*Team can be mixed for skill levels.

CrossFit – Fri, Nov 25

Announcements

Save the date – Holiday party 12/10 8PM at CFTC!

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 rounds

30sec Row or Bike

30 sec Inchworms

B. Mobility

Rotating scorpions

60 seconds

C. Specific

3 sets

5 x 1&1/4 push-ups*

5 Bench press @ascending

* https://youtu.be/Ud9_7anNdjU

*Beginners can do these hand elevated

Weightlifting

A: Bench Press (Tempo Bench Press
4 x 6 @ As heavy as possible
Rest 60-90 seconds between sets

Tempo: 3.1.X.1
)

TC: 12 min

Score: Weight

Scaling Options

Beginner

Controlled weight

Intermediate

As Written

Perform

Unstable Bench Press

4 x 6 @As heavy as possible

Rest 60-90 seconds between sets

Metcon

B: Metcon (5 Rounds for reps)

5 rounds

1 minute KBS Rx: 16/12 KG, Rx+: 24/16KG

1 minute Push-ups

1 minute Box Jumps 24/20″

1 minute Rest
KG: 24/16 KG

TC: 20 min

Score: Total Reps

Scaling Options

Beginne r

1 minute Russian KBS @12/6KG

1 minute Hand Elevated Push-ups

1 minute Box Jump @20/Plate

1 minute Rest

Perform

5 rounds

1 minute DB Snatch @24/16KG

1 minute Push-ups

1 minute Box Jump @24/20″

1 minute Rest

Extra Accessory

Metcon (Checkmark)

3 sets

Max hold L-Sit on parallettes

5/5 Paloff press*

Rest 30-60 seconds

*Hold every rep for 5 seconds with arms extended

CrossFit – Thu, Nov 24

Announcements

Save the date – Holiday party 12/10 8PM at CFTC!

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 minutes @easy

Machine

B. Mobility

Seated T-spine extension

2-3 set of 5 deep breaths

Try to reach more ROM every time you exhale

https://www.youtube.com/watch?v=Lr0jrKKkQ2M

C. Specific

Pull:

-3 Snatch lift offs (floor to above the knee)

-3 snatch pulls

Reception:

-3 Tall muscle snatches

-3 Tall power snatches

-3 Overhead squat

-3 Tall squat cleans

Metcon

A: Metcon (Time)

5 Bar Muscle-Ups (7 Jumping BMUs)

20 Power snatches (Rx: 75/55, Rx+: 95/65)

20 Single DB or KB Step-ups (Rx: 40/30, Rx+: 55/40)

20 Double DB or KB Squats (Rx: 40/30, Rx+: 55/40)

4 Bar Muscle-Ups (6 Jumping BMUs)

16 Power Snatches

16 Single DB Step-Ups

16 Double DB Squats

3 Bar Muscle-Ups (5 Jumping BMUs)

12 Power Snatches (95/65)

12 Single DB Step-Ups

12 Double DB Squats

2 Bar Muscle-Ups (4 Jumping BMUs)
TC: 30 min

Score: Time

Extra Accessory

Metcon (Weight)

Tempo Good Morning

4×6 @ controlled weight

Tempo: 3-1-X-1

CrossFit – Wed, Nov 23

Announcements

Save the date – Holiday party 12/10 8PM at CFTC!

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 rounds

10 Cal Machine

10 Banded OH Squats

B. Mobility

Banded Med Ball T spine Mobility

60 seconds

https://youtu.be/5JVaGTcuQko

C. Specific

2 sets

3 Back squats

3 Snatch Btn press

3 Btn Thrusters

3 Tempo OH Squats @ 4 seconds down

Weightlifting

A: Overhead Squat (5 x 3 @ascending

First set @60% of best OH Squat)

TC: 15 min

Score: Weight

Scaling Options

Beginner

Start @ empty bar

*Squat to max depth

Intermediate & Perform

As Written

Metcon

B: Metcon (Weight)

EMOM 15minutes

Rx:

Min 1. 8 Thrusters @95/65 lbs

Min 2. 9 Burpees

Min 3. 40 Double unders or 70 Single Unders

Rx+:

Min 1. 8 Thrusters 135/95 lbs

Min 2. 12 Burpees

Min 3. 70 Double-unders
TC: 15 mins

Scaling Options

Beginner

Min 1. 8 Thrusters @45/35 lbs

Min 2. 6 Burpees

Min 3. 40 Single unders

Perform

EMOM 18

Min 1. 8 Thrusters @155/105 lbs

Min 2. 15 TTB

Min 3. 70 Double unders

Extra Accessory

Metcon (Checkmark)

On any Machine

4 rounds

5 Cal ALL OUT

30 sec easy

5 Cal ALL OUT

30 sec easy

5 Cal ALL OUT

90 sec easy

Rest 2 minutes after round 2

CrossFit – Tue, Nov 22

Announcements

Save the date – Holiday party 12/10 8PM at CFTC!

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded good mornings

60sec Row/Bike/Run/Ski @ Moderate

30sec Banded Y pulls

60sec Row/Bike/Run/Ski @ Hard

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

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

C. Specific

2 rounds

3 Cleans

3 ring dips (or push-ups/box dips)

rest 30sec-1min

2 rounds

3 Deadlifts

3 HSPU (or DB push press/piked hspu)

Metcon

A1: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Rest 5 minutes then perform A2

This is a benchmark workout, only record Rx if completed exactly as written. See Intermediate suggestions for a good starting point for most athletes.

A2: Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
Elizabeth cut off: 7 min

Diane cutoff: 18 min (TC = 6 mins)

KG: 60/43, 100/70 KG

TC: 21 min Total

Score: Times

Scaling Options

Beginner

15-12-9

Clean @75/55 lbs (Can perform 7 UB)

Bench Dips

Deadlift @135/95 lbs

DB Push Press @ 2×25/15lbs

Intermediate

Clean @115/75 lbs

Assisted Ring Dips

Deadlift @185/125 lbs

Pike HSPU

Perform

As Written

Accessory

Metcon (Weight)

EMOM 10minutes

Min 1: 100m KB Farmers carry 2×24/20kg

Min 2: 20 Sit-ups
KG: 32/24 KG

TC: 10 min

Score: Weight

Scaling Options

Beginner

Min 1: 50m KB Farmers carry 2×16/12kg

Min 2: 10 sit-ups

Intermediate

Min 1: 100m KB Farmers carry 2×20/16kg

Min 2: 15 sit-ups

Perform

N/A

Extra Accessory

Metcon (Checkmark)

Banded angels

3 x 60 seconds

Rest 60 seconds between sets

CrossFit – Mon, Nov 21

Announcements

Save the date – Holiday party 12/10 8PM at CFTC!

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

Amrap 5

100m Run

10 wall balls @ light

B. Mobility

Banded ankle stretch

10 repetitions/side

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

C. Specific

2 sets

10/10 Banded sidewalks

7/7 single leg glute bridge

5 jumping back squat @4sec down

Weightlifting

Metcon

A: Back Squat (3 x 10 @55-60%
Rest 2-3 minutes between sets)

TC: 12 min

Score: Weight

Scaling Options

Beginner

3x 10 @ controlled weight across

Intermediate

As written

Perform

60-65%

B: Metcon (Time)

5 rounds for time

400m Run

30 Air Squats
TC: 21 min

Score: Time

Scaling Options

Beginner

5 rounds

200m Run

20 Air Squats

Intermediate

As Written

Perform

5 rounds

400m Run

50 Air Squats

Extra Accessory

Metcon (Checkmark)

3 sets

30 Weighted Sky touches feet on bench

12/12 Side plank + hip raise