Month: October 2023

CrossFit – Wed, Nov 1

~ CrossFit Tysons Corner ~ Leave a comment

Announcements

We have two membership updates going to your emails 10/23 and 10/24:

.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

Amrap 5

20 Jumping jacks

6 step ups

6/6 Single arm DB Push press

6 Scorpions

20 Seconds/side PNF lat stretch on floor

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

B. Specific

3 sets

3 x box jump progression

https://www.youtube.com/watch?v=hWGMCdhC38I

3 Wall balls @ as high as possible

3 tempo push-ups @ as slow as possible down, fast up

Metcon

Metcon (Time)

For Time

Rx:

9-8-7-6-5-4-[…]-4-5-6-7-8-9

Push-ups

Wall Balls @ 14/10 lbs

Box jumps @ 24/20

Rx+:

10-9-8-7-6-5-4-[…]-4-5-6-7-8-9-10

Push-ups

Wall balls 20/14 lbs

Box jumps 24/20″
TC: 30 minutes

Score: Time

KG: 25/15, 9/6

Scaling Options

Beginner

7-6-5-4-3-2-1-2-3-4-5-6-7

Assisted Push ups

Wall Balls @ light

Plate jumps

Intermediate

Extra Accessory

Core (Checkmark)

3 sets

20-30 second weighted Hollow hold on GHD

CrossFit – Tue, Oct 31

~ CrossFit Tysons Corner ~ Leave a comment

Announcements

We have two membership updates going to your emails 10/23 and 10/24:

.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

EMOM 6

Min 1: 30 sec shuttle run

Min 2: 30 sec walking lunge

Min 3: 30 sec banded chest row

B.Specific

2 sets

5/5 single arm DB bench press

30sec Banded shoulder activation*

https://youtu.be/6z7c22hFBjY

Weightlifting

Weightlifting (Weight)

DB Bench press

6 x 3 reps As heavy as possible, across
TC: 15 minutes

Score: Weight

Scaling options

Beginner

Tempo 3.3.X.1

Intermediate

As written

Metcon

Metcon (Time)

5 rounds for time

Rx:

5 Deadlifts @ 75%

7 Pull ups

50′ Double DB FR walking lunges 2x 35/25 lbs

Rx+:

5 Deadlifts @ 75%

10 C2B Pull-ups

50′ Double DB FR walking lunges 2x 50/35 lbs

Rest 1 min between rounds
TC: 14 minutes

Score: Each round for time

KG: 25/15

Scaling Options

Beginner

5 Deadlifts @ RPE 6-7/10

10 Jumping Pull ups

50′ Walking lunges 2x Light DBs

Intermediate L1

5 Deadlifts @ 75%

10 Assisted Pull ups

50′ Double DB FR walking lunges 2x 35/25 lbs

Intermediate L2

Perform

5 rounds

5 Deadlifts 355/245 lbs

7 Box jumps 36/30″

5 Wall facing handstand push-ups

Rest 1 min between rounds

Extra Accessory

Upper Accessory (Checkmark)

3 sets

10 DB bicep curls

10 Prone Ws

10/10 Tall kneeling band pulldown
https://youtube.com/shorts/wZwklORAx8E?si=5OURO1H1_Fxq7HhJ

CrossFit – Mon, Oct 30

~ CrossFit Tysons Corner ~ Leave a comment

Announcements

We have two membership updates going to your emails 10/23 and 10/24:

.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 rounds

45 sec jump rope

5 burpees / Down & up

5 Banded OHS

5 Plate ground to overhead

B. Mobility

Banded Lat Stretch

1 min/side

C. Specific

– 5 Snatch grip RDL

– 5 Muscle snatch

– 5 Behind the neck snatch grip push press

—-

– 5 Power snatch balance (Footwork and aggressive press under)

– 5 High hang power snatch (Bar path & aggressive pull under)

– 5 Hang power snatch (Tempo & Aggressive pull under)

– 5 Power power snatch (Setup, tempo & aggressive pull under)

Weightlifting

Overhead Squat (E2MOM x 7
2 Overhead Squats

)

Begin @75% of 1RM in first interval, increase weight as able

TC: 20 minutes

Metcon

Core (AMRAP – Rounds and Reps)

EMOM x 9

Rx:

8 AbMat Sit-Ups

7 LayeralBurpees Over AbMat

Rx+:

8 GHD Sit-Ups

7 Lateral Burpees Over AbMat

If unable to complete work in a minute, reduce burpee number by 1 in the next round
Score: Rounds & Reps

KG: 35/25

Mobility

Metcon (Checkmark)

3 sets

30 seconds Thoracic plate hold on roller

30 seconds Fragon pose each side

()

()

CrossFit – Sun, Oct 29

~ CrossFit Tysons Corner ~ Leave a comment

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

1 minute machine @ easy

10 hand release push-ups

45 seconds machine @ moderate

10 scorpions

30 seconds machine @ hard

B. Specific

3 sets @ ascending

4 Alternating DB bench press

4 Alternating Bent over row

*Turkish get up practice between sets*

Weightlifting

Weightlifting (Checkmark)

5 sets

10 Alternating DB bench press @ Heavy

10 Alternating Bent over KB row

5/5 Turkish get up, Moderate

Rest 2 minutes between sets
TC: 20 minutes

Score: Checkmark

Scaling options

Beginner

RPE 7/10 for movements

3/3 TGU

Conditioning

Conditioning (Distance)

On machine of your choice

3 sets

3 minutes @ moderate effort

rest 1:00

2 minutes @ moderate to hard effort

rest 1:00

1 minute @ HARD effort

Rest 3:00
Total time 30 minutes

Score: Distance

Scaling options

All options, as written

Extra Accessory

Low body flow

()

CrossFit – Sat, Oct 28

~ CrossFit Tysons Corner ~ Leave a comment

Announcements

We have two membership updates going to your emails 10/23 and 10/24:

.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

AMRAP 4

10 Med ball squats

5-10 Inchworm push ups / Inchworm

5 Burpees (jumping as high as possible)

B. Specific

Take 5 minutes or so to practice burpee wall climb up over

2 sets

10 Wall balls

1 Wall climb

2 Burpee over wall

Metcon

Metcon (AMRAP – Rounds and Reps)

“The Wall”

AMRAP 30 minutes

50 Wall balls 20/14 lbs

10 Wall walks

10 Burpee over wall @ 48″
Score: Rounds & Reps

KG: 9/6

Scaling Options

Beginner

30 wall balls @ light

10 Inchworm push ups (on knees)

10 Burpee step up over @ 20”

Intermediate

50 Wall Balls @ 14/12lbs

10 1/2 Wall walks

10 Burpee over wall @ 40″

Team Workout (AMRAP – Rounds and Reps)

AMRAP 30 minutes

You go I go, full round

10 Wall Balls 20/14 lbs

4 Wall walks

3 Burpee over wall @ 48″
In this workout, athletes will perform the work as you go I go. Partner on the call of 3-2-1 go, Partner 1 will get over the wall and begin work on his/her round.

Partner 2 is waiting for their partners on the other side of the wall.

Once partner 1 is done with the work, they will tag their partner.

Partner 2 then climbs over the wall and begins his/her work and so on.

Extra Accessory

Post Chain (Weight)

3sets

12 RDL @ moderate load

rest as needed

CrossFit – Fri, Oct 27

~ CrossFit Tysons Corner ~ Leave a comment

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 rounds

20 jumping jacks

6 burpee hop over empty bar

6 Empty bar hang muscle clean

B. Specific 1 (BMU)

Before drills

– 5 Scap pull ups

– 5 Beat swings

– 5 Band lat pull downs, straight arm

C. Specific (metcon)

With empty bar:

2 x

– 6 Hang power clean

– 6 Box jump no rebound

With loaded bar

6 Hang power cleans

6 Burpee Box jumps

1-3 BMU / Modification

Gymnastics

BMU Progresson (Checkmark)

Bar Muscle up progression

1. With Box

– Beat swing against box

– Jumping Lat to Fly

– Jumping Lat to fy with hip extension

– Jumping Bar muscle up

2. Unassisted

– Kip swing

– Jumping hip to bar

– Bar muscle up

Metcon

Metcon (Time)

For time

30 Hang Power Clean

30 Reverse FR Lunges

15 Bar Muscle-ups

30 Reverse OH Lunges

30 Hang Power Clean

@75/55lbs
TC: 15 minutes

Score: Time

KG: 35/25

Scaling options

Beginner

20 Hang power Clean @ RPE 5/10

20 Reverse FR lunges

20 Jumping pull ups

20 Reverse OH lunges

20 Hang power Clean

Intermediate

30 Hang Power Clean @55/45lbs

30 Reverse FR lunges

15 Jumping BMU

30 Reverse OH lunges

30 Hang Power Clean

Perform

30 Hang Power Clean @115/75lbs

25 Burpees box jump over @30”/24”

20 Ring Muscle-ups

25 Burpees box jump over @30”/24”

30 Hang Power Clean @115/75lbs

Extra Accessory

Upper Accessory (Checkmark)

3 sets

20 Banded T

No rest

10/10 Split stance Pallof press

No rest

()

CrossFit – Thu, Oct 26

~ CrossFit Tysons Corner ~ Leave a comment

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 rounds

45 sec jump rope

5 burpees / Down & up

5 Jumping air squats

5 Plate ground to overhead

B. Mobility

Band Lat Stretch

1 min/side

C. Specific

– 5 Snatch grip RDL

– 5 Muscle snatch

– 5 Behind the neck snatch grip push press

—-

– 5 Power snatch balance (Footwork and aggressive press under)

– 5 High hang power snatch (Bar path & aggressive pull under)

– 5 Hang power snatch (Tempo & Aggressive pull under)

– 5 Power power snatch (Setup, tempo & aggressive pull under)

Metcon

Metcon (Time)

For time

50 Double-unders

10 Power Snatch @ 50%

50 Double-unders

8 Power Snatch @ 60%

50 Double-unders

6 Power Snatch @ 65%

50 Double-unders

4 Power Snatch @ 70%
TC: 10 minutes

Score: Time

Scaling Options

Beginner

50 single-unders

Power Snatch @ Technical load, slightly ascending

Intermediate

As written

Scale Double-unders as needed

Weightlifting

Back Squat (3 x 5 @75%)

TC: 15 minutes

Score: Weight

Scaling Options

Beginner

@ RPE 5/10, control ROM

Intermediate

As written

Extra Accessory

Post Chain (Checkmark)

Hip extension hold on GHD

3 x 60 seconds @light

Rest 60 seconds between sets

()

CrossFit – Wed, Oct 25

~ CrossFit Tysons Corner ~ Leave a comment

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

4 minute jog in the gym

Call out instructions during the jog such as:

– Side shuffle

– High knees

– Butt kicks

– Burpees

– Mountain climbers

– Whatever your little heart desires 😉

B. Specific (sumo deadlift)

5 Sumo deadly lift offs

5 Pause sumo deadlifts @ below the knees

C. Specific (Metcon)

2sets

3/3 KB Deadlifts

3/3 KB Swings

3/3 KB Cleans

2 Shuttle runs

Weightlifting

Sumo Deadlift (Every 2 minutes for 5 sets
3 Sumo Deadlift @RPE 7/10
)

TC: 10 minutes

Score: Weight

Scaling options

Beginner

Control descent 3 seconds

Intermediate

As written

Metcon

Metcon (Time)

21-15-9 KB Cleans 2x 16/12KG

10 Shuttle runs (25/25) after each sets

RX+ 20/16KG
TC: 10 minutes

Score: Time

Scaling Options

Beginner

Double DB clean @ 25/15lbs

7 Shuttle runs

Intermediate

Double KB clean @ RPE 6/10

10 Shuttle runs

Extra Accessory

Core (Checkmark)

Lying hip raises

5 x 5-8 reps

CrossFit – Tue, Oct 24

~ CrossFit Tysons Corner ~ Leave a comment

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

2 x

25’ Bunny hops

25’ Inchworm walks

Then

2 x

30 jumping jacks

10 V-ups / Knee tucks

B. Mobility

Barbell trap smash

30 sec/side

C. Specific (Jerk)

5 Split stance Press

5 Tall Jerks (Jerk Drop)

5 Tempo Dips + Dip hold

5 Tempo Split Jerks + Pause in dip

Jerk drop: https://youtu.be/mwgzY8qX8Bc?si=dNu2hz1FRrotjX0_

Weightlifting

Shoulder Press (5 x 3 @80-85%)

Aim to be consistent across sets. OK to increase on last set if confident of hitting all 3 reps

Split Jerk (Paused Jerk Dip into Split Jerk
5 x 2 @60-70%

Pause 2 seconds at the bottom of the dip

Focus is on technique and strength in the legs after fatiguing shoulders with the shoulder press.
)

TC: 12 minutes

Score: Weight

Scaling options

Beginner

Technical load

()

Core

()

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

6 Strict Toes to Bar

6L/6R Alternating Single Leg V-Up

12 Back Extensions on Ground or GHD
Score: Rounds & Reps

Focus is on quality

Mobility

Mobility (Mandatory) (Checkmark)

2 Rounds:

10 PVC Prone Passthroughs

10 PVC Prone Shoulder Press

30 second Cobra Pose

30 second Lax Ball Lat Release

()

()

()

CrossFit – Mon, Oct 23

~ CrossFit Tysons Corner ~ Leave a comment

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

Amrap 5 minutes

30 seconds Row

10 air squats

5 burpees

5 beat swings

B. Mobility

Front Rack elbow rotations

30sec

C. Specific (before drills)

With an empty bar

5-10 Bang Bang drill reps

5 RDL

5 RDL into muscle clean

Weightlifting

Drills (Weight)

3 rounds, first with empty barbell (5 reps each) second two (3 reps each) with weight 1 @50%, weight 2 @60-70%

5, 3, 3 Tall clean pull unders

5, 3, 3 Hip cleans

5, 3, 3 Hang Power clean + pause @ hip

5, 3, 3 Low hang power clean + Pause @ hip

5, 3, 3 Power clean + Pause @ hip
TC: 12 Minutes

Metcon

Metcon (Time)

3 rounds for time

1000m Row

20 Pull-ups

5 Power Cleans @ 65%
TC: 24 minutes

Score: Time

Scaling Options

Beginner

700/600m Row

16 Ring Rows

5 Power Cleans @ Moderate

Intermediate L1

800/700m Row

20 Jumping pull ups

5 Power cleans @ 65%

Intermediate L2

800/700m Row

12 Pull ups

5 Power cleans @ 65%

Perform

3 rounds

2,000m Bike

30 Pull-ups

20 DB Clean @2×50/35

Extra Accessory

Post Chain (Checkmark)

4 sets

10/10 Prone Hamstring curls

20 Lying psoas march