CrossFit – Sun, Oct 1

CrossFit Tysons Corner – CrossFit

Announcement

Go to: www.crossfittysonscorner.com/sensazao

Everyone must complete trial class sign-up

Venmo $15 to @crossfittysonscorner or sign up via Classpass for 11AM class (or future class)

Warm-up

30 sec calf raises, 90 sec jump rope

Lunges w/ elbow to ground + air squat

Side Shuffle

Inch Worms

Straight Leg Sit-Ups

Setup: Ab Mat, PVC, Pair of DBs, Small KB

Skill Development

Front Squat (7 – 7 – 7 – 5 – 3)

Review foundational movement

Increase in weight each set if able

Sumo Deadlift High Pull (7 – 7 – 7 – 5 – 3)

Review foundational movement

Increase in weight each set if able

Metcon (No Measure)

Review:

Burpee

Thruster

Metcon

Part A (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

3 Front Squats

3 Sit-Ups

6 Front Squats

6 Sit-Ups

9,9,

etc.

Part B (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

3 Kettlebell Sumo Deadlift

3 Burpees

6 KB Sumo Deadlift

6 Burpees

9,9,

etc.

Game Time

Max reps and chill (No Measure)

Divide into two teams

One person on each team hangs from pull-up bar (or holds plank)

Rest of team tries to extend plate line. Max number of plate lines wins.

CrossFit – Sat, Sep 30

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

2 sets

5 Burpees

10 Air squats / Goblet squats

5/5 Lateral step ups

5/5 Single leg Glute Bridge

B. Mobility

Goblet Squat + ankle shift

10/side

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

Specific (Metcon)

Increase load to workout weight

3 sets

3 deadlifts

3 back squats

—

5 KBS

5 Goblet squats

Gymnastics

Gymnastics (Weight)

6 sets

4/4 Box elevated pistols @3.2.X.1

RX+: Weighted
TC: 12 minutes

Score: Checkmark

Scaling options

Beginner

6 x 3/3 Seated pistols

Intermediate

4/4 Band assisted pistol with pause in bottom

Metcon

Metcon (Time)

2 rounds

Rx:

15 Deadlifts @ 115/75lbs

10 Back Squats

Rx+:

15 Deadlifts 135/95 lbs

10 Back Squats 135/95 lbs

Rest 3 minutes

2 rounds

Rx:

15 KBS 24/16 kg

10 Goblet squats

Rx+:

15 KBS 32/24kg

10 Goblet squats 32/24 kg
TC: 13 minutes

Score: Time including rest

KG: 60/43

Scaling options

Beginner

10 Deadlifts @ 65/45lbs

10 Back Squats

—

10 Russian KBS @ 16/12kg

10 Goblet squats @ 16/12kg or air squats

Extra Accessory

Lower Accessory (Checkmark)

Bended leg abduction

3 x 10/leg

Hold every rep for 3 seconds

Rest 60 seconds between sets

()

CrossFit – Fri, Sep 29

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

2 rounds

50 Single-unders*

10 Alternating box step ups

10 Jumping squats

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. Specific

3-5 reps on each movement

Metcon

B1: Team Version (Time)

Team Filthy Fifty, in teams of 2

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings 16 Kg

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses (45/35 lb)

50 Back Extensions

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders
While 1 partner performs reps of the workout, partner 2 must be accumulating calories on the rower or bike. Partners must switch every minute

TC: 30 minutes

There are 2 scores in today’s workout:

Time

Total Calories

B2: Team Workout Calories Score (Calories)

Extra Accessory

Core (Checkmark)

100 hollow body rocks

CrossFit – Thu, Sep 28

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

1 min skipping

10 Beat swings

45 sec skipping

5-10 Swinging knee raises

30 sec skipping

5-10 Kip Swings

B. Activation

2 sets

10 Seated band pull down

10 Hollow ups, hold 5 seconds in hollow

C. Specific (before metcon)

4-8 DB Thrusters

4-8 TTB / Swinging leg raises / Knee raises / sit ups

20-40 double-unders

Gymnastics

Gymnastics (Weight)

5 sets

3-5 Strict pull up negatives

RX+: Weighted
TC: 12 minutes

Scaling options

Beginner

5 x 3 Negative Ring/Body rows

Intermediate

Add band or partner assisted

Metcon

Metcon (Time)

40-20

Rx:

40 DB Thrusters 35/25 lbs

25 TTB

70 Double-unders

20 DB Thrusters

15 TTB

70 Double-unders

Rx+:

40 DB thrusters 2x 50/35 lbs

40 TTB

120 Double-unders

20 DB thrusters

20 TTB

120 Double-unders
TC: 15 minutes

Score: Time

KG: 25/15

Scaling options

Beginner

30-15

DB Thrusters @ 25/15lbs

Hanging knee raises / Sit Ups

80 single-unders

Intermediate L1

40-20

DB Thrusters 35/25 lbs

Swinging leg raises / Toes to rings

60-100 Double-unders

Extra Accessory

Upper Accessory (Checkmark)

3 sets

8 Alternating Bottom up KB bench press @ moderate

30 seconds tall kneeling overhead Hold with KBs or plate

()

CrossFit – Wed, Sep 27

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

200m jog / 1 min machine

10 ring rows

200m jog / 1 min machine

10 jumping ring dips + support

B. Specific 1

Ring muscle up progression

Everyone:

1- Face pull ring rows, knees bent: https://youtu.be/PRfENOR-V3c?si=4lcBqBIvWDac8kyQ

2- Jumping ring dips / Box dips

C. Specific 2 (warm up for part A)

Beginner:

Ramp up

3 band pull downs, supinated grip

1-2 Band strict chin ups

1-2 Jumping ring to holds

Intermediate:

1-3 Practice progression: https://youtu.be/U1SPl7pq1I0?si=W3Klgt3EAhX_b-Sj

1-3 Russian dips on boxes

Advanced:

3 Swing on rings

1-3 Ring muscle up

Gymnastics

Gymnastics (AMRAP – Reps)

Ring muscle-ups

6 x

1 minute Max reps

Rest 1 minute
TC: 12 minutes

Score: Total reps

Scaling options

Beginner

6 x

3 Strict chin ups, band assisted

Max parallette or ring support holds in remaining time

Intermediate

6 x

3 Low ring, feet assisted ring muscle up

max Russian dips on boxes in remaining time

Perform

N/A

Metcon

Metcon (Time)

4 rounds for time

400m run / 500m Row / 300m Ski

25/25′ Suitcase carry @ as heavy as possible (Rx: 71/53, Rx+: 75/55 with barbell)

Rest 1 minute
Record weight in comments.

TC: 17 Minutes

Score: Total Time

Scaling options

Beginner

200m Jog / 300m Row / 200m ski

25/25′ Suitcase carry @ as heavy as possible

Intermediate

As written

Perform:

N/A

()

Extra Accessory

Upper Accessory (Checkmark)

3 sets

15 Band Face pulls

20 Fast & light band pull downs, straight arm

Rest 60 seconds

()

()

CrossFit – Tue, Sep 26

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

EMOM 6

odd- 40 sec Shuttle Jog

even- 10 partner med ball toss*

* Changing every round:

– Chest pass

– Overhead toss

– “Wall ball” toss

B. Specific

5 Pause wall ball squats

5 Wall ball push press, against wall

5 Pause wall balls: Pause in bottom of the squat

5 Wall balls

—–

5/5 Single arm DB Deads

5/5 Single arm DB high pulls

5/5 DB snatch

6 DB snatch, alternating, practice return

B. Specific cnt’d

5 Down & Ups (not to ground)

5 Straight leg burpee, no jump

5 Burpees, practice different styles (lunge up, pop up, be creative!)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

Rx:

48 Wall ball 16*/12 lbs

24 Burpees

12 DB Snatch 1x 50/35 lbs

Rx+:

48 Wall ball 20/14 lbs

24 Burpees

12 DB Snatch 1x 70/50 lbs
*We have limited 16 lbs. wall balls. OK to use a 15 lbs. slam ball

Score: Rounds & Reps

KG: 9/6, 60/43

Scaling options

Beginner

24 Wall balls @ Light

12 Burpees

6 Snatches @ 25/15lbs

Perform

48 Wall ball @20/14 lbs

24 Burpee to target

12 DB Snatch @ 2 x 70/50 lbs

Extra Accessory

Post Chain (Weight)

Hip thrust hold

5 x 20 seconds

Rest 30 seconds between sets

()

CrossFit – Mon, Sep 25

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

Amrap 4 minutes

4 Burpees

4 plate to overhead @ 15/10lbs

8 Plate hops

B. Mobility

8 plank to downward dogs + calf pedals

C. Specific

1-2 sets

15 sec 90 degree plate hold

3 Pike HSPU / HSPU

Gymnastics

A1: Gymnastics (AMRAP – Reps)

1. Max rep Strict HSPU

Rest 3 minutes

A2: Gymnastics (Checkmark)

2. 4 x ½ of reps of Part A

Rest 1-2 mins between sets
TC: 15 minutes

Score: Total number of reps

Scaling options

Beginner

4-6 x 5 Assisted Push ups, highest degree of difficulty possible for consistent sets of 5

Intermediate

1. Part A

Perform 3 reps with the highest degree of difficulty possible

2. Perform 4 x 6 reps @ reduced ROM, much lower degree of difficulty.

Perform

1. Max strict HSPU

2. 4 x X%

Metcon

Metcon (Time)

21-15-9

Rx:

Power Clean @ 95/65 lbs*

Box jumps @ 24/20lbs

Between each round perform 3 wall walk

Rx+:

Power Clean 115/75 lbs

Box jumps 24/20”

Between each round perform 5 wall walks or HS walk 50′
*Use the Rx+ weight if you can complete 10 unbroken reps at 115/75

TC: 12 minutes

Score: Time

KG: 52/35

Scaling options

Beginner

Power Clean @ 45/35 lbs

Plate jumps

-> Between each round perform 5 inchworms

Perform

N/A

Extra Accessory

Core Stability (Weight)

3-5 sets @mod-heavy

10 DB Renegade rows

Rest as needed

CrossFit – Sun, Sep 24

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 sets

60sec Bike or Row @ nose breathing

30sec Air squats

30sec low box jumps

B. Mobility

Banded hip flexor stretch

45sec/side

https://youtu.be/–KAVWwV7OY?t=34

C Activation

2 sets

-5 Tempo Back Squats @4.2.X.1

-5/5 Cossack squats

-5 Glute bridges + 6 alternating marches

Weightlifting

Back Squat (5 sets
3 Back squats @ 80%
6 RDL @ RPE 7
60 sec Glute bridge march

Rest 2 minutes
)

TC: 22 minutes

Score: Weight on back squat

Scaling options

Beginner

Back squats @ RPE 6-7/10

6 RDL @ RPE 7

30 sec Glute bridge march

Intermediate

As written

Accessory

Metcon (Checkmark)

3 sets

50/50′ Heavy suitcase carry @ KB/DB

30 sec Rowing @ high damper

6/6 Band resisted step up + knee drive with DBS

Rest 2-3 minutes
TC: 15 minutes

Score: Checkmark

Scaling options

Beginner

50/50′ suitcase carry @ KB/DB

30 sec Rowing

6/6 Step up + knee drive with light DBs or unweighted

Intermediate

As written

()

Extra Accessory

Core Stability (Checkmark)

Pallof Press

3 sets of 10/side

Set 1: Standing

Set 2: Half Squat

Set 3: Deep Squat

CrossFit – Sat, Sep 23

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

1 min Row or Bike

30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I

5/5 Dead bug

(Hold every rep for 3 seconds)

B. Activation

3 sets

3 Banded Snatch Sots press + 7 Banded OH Squats

5 Scap pushes + 3 Burpees

5 Scap pulls + 3 Pause ring rows

5 RDL’s + 3 Muscle cleans

5 Hang RDL’s + 3 Hang cleans + 3 front squats

C. Specific

4-2 reps of:

(2 rounds decreasing)

OH Squat

Burpee box jump over

power clean

Burpee pull-up

hang squat clean

Burpee over bar

50ft butt kicks + 50m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 21 minutes

21 OH Squats Rx: 75/55, Rx+: 95/65 lbs

21 Burpee box jump overs Rx: 24″/20″, Rx+: 30/24″

21 Power cleans Rx: 95/65, Rx+: 115/75 lbs

21 Burpee pull-ups

21 Hang squat cleans Rx: 115/80, Rx+: 135/95 lbs

21 Burpee over bar

200m recovery jog / 1 min recovery machine
Score: Rounds & Reps

KG: 43/30, 52/35, 60/43

Scaling Options

Beginner

14 OH Squats @ 45/35

14 Burpee step over bar

14 Power cleans @ 45/35

14 Burpee

14 Hang squat cleans @ 45/35lbs

14 Down & up (half Burpee)

200m recovery jog / 1 min recovery machine

Team Workout (AMRAP – Rounds and Reps)

In teams of 2, you go I go, split work as desired

AMRAP 14 minutes

21 OH Squats Rx: 75/55, Rx+: 95/65 lbs

21 Burpee box jump overs Rx: 24/20″, Rx+: 30/24″

Rest 2 minutes

AMRAP 14 minutes

21 Power cleans Rx: 95/65, Rx+: 115/75 lbs

21 Burpee pull ups

Extra Accessory

Grip Work (Checkmark)

Bar dead hang

3-4 sets 20-30 seconds

Rest 15 seconds between sets

CrossFit – Fri, Sep 22

CrossFit Tysons Corner – CrossFit

Warm-up

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 pulldown

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

50 Strict Pull-ups (AMRAP – Rounds)

Get to 50 Strict pull ups in as little sets as possible
This is a benchmark workout. Only record Rx if completed exactly as written. Record scaling options in comments. Bands are OK, but choose a band where you can complete no more than 6 reps in a set.

RX+ 30 Bar Muscle-ups

TC: 12 minutes

Score: Sets

Scaling options

Beginner

6 x 3 Strict band assisted pull ups / Negatives

Intermediate L1

50 strict band assisted pull ups

Intermediate L2

30 strict pull ups

Metcon

Metcon (Time)

For time

Rx:

50/43 Cal Bike/Row

35 Wall balls @20/14

50 DB Snatch @35/25lbs

35 Wall balls @20/14

50/43 Cal Row/Bike

Rx+:

50 Cal Bike/ Row

50 Wall balls 20/14 lbs

50 DB Snatch 1x 50/35lbs

50 Wall balls 20/14 lbs

50 Cal Row/Bike
TC: 19 minutes

Score: time

KG: 9/6, 25/15

Scaling options

Beginner

35 Cal Bike/ Row

35 Wall balls @14/10

35 DB Snatch @25/15lbs

35 Wall balls @14/10

35 Cal Row/Bike

Perform

50 cal Bike

50 Wall balls @20/14

300′ Sled Push Sprint @light

50 DB Snatch @70/35lbs

50 Cal Row

Extra Accessory

Core (Checkmark)

10 rounds

15 sec L-Sit on parallettes

30 sec OFF
(bend your knees if you need to. It’s going to be easier, or one leg at a time)