CrossFit – Thu, Nov 30

Announcements

Reminder:

• Use HSA/FSA funds for CrossFit – details here – 4 PEOPLE have used the service so far!
  • This could save you ~30% on your membership depending on your tax situation
• We are recruiting new members – Please leave a Google Review and remember if you refer a friend, you get the next month 50% off

.

CrossFit Tysons Corner – CrossFit

Warm up (No Measure)

A. General

2 rounds

200m jog or machine

6 Beat swings on bar or rings

4-6 Inchworm + push up

6 Lizard walk steps: https://youtu.be/uknpT9f0lGo?si=vQrRDppA19YswDRz

B. Specific Squat

1-2 sets

6/6 Forward drop lunges*

3 Pause Back squat

* athletes standing on a plate or on the ground

Drop lunge: https://youtu.be/9WBLttJPk84?si=-h6aLak1Bj96_4ab

C. Specific Metcon

3 sets, increase load to working weight & working movement

Beginner

4 Deadlifts

4 Ring rows, supinated grip -> 2 Banded strict chin ups

Intermediate

4 Deadlifts

4 Feet assisted ring muscle up on low rings -> Jumping RMU

Advanced

4 Deadlifts

4 Feet assisted ring muscle up on low rings -> RMU

Back Squat (Back squat
5 x 2 @ 85%
)

TC: 12 Minutes

Score: Weight

Scaling Options

Beginner

5 x 2 @ Pause in bottom, 2 seconds

Intermediate

As written

Metcon (3 Rounds for time)

3 rounds for time

Rx:

12 Deadlifts @ 185/125

4 BMU/Jumping RMU

200m Run

Rx+:

12 Deadlifts 225/155

6/4 RMU

200m run

Run sub:

– 20/15 Cal row

– 16/13 Cal bike

– 14/12 Cal ski
TC: 10 minutes

Score: Time

KG: 100/70

Scaling Options

Beginner

12 Deadlifts @ Moderate

4 Strict band assisted chin ups

100m Jog

Accessory / Extra (Checkmark)

2 sets

30 hollow body band lat pulldown

30 Tall kneeling light band tricep push down

()

()

CrossFit – Wed, Nov 29

Announcements

Reminder:

• Use HSA/FSA funds for CrossFit – details here – 4 PEOPLE have used the service so far!
  • This could save you ~30% on your membership depending on your tax situation
• We are recruiting new members – Please leave a Google Review and remember if you refer a friend, you get the next month 50% off

.

Holiday Party: 12/9 8PM

Celebrate a great end to 2023! Come out to our holiday party at 8PM on Saturday 12/9 at the gym. We will provide some drinks, snacks and holiday cheer. We ask you to bring a dish to share and an optional wrapped gift ($20 or under) for an Evil Santa gift exchange.

.

CrossFit Tysons Corner – CrossFit

Warm up (No Measure)

A. General

EMOM 4-6

odd- Machine 45 seconds

even- 2-5 Inchworm push ups + 2-5 burpees

B. Specific

2 sets

10 Bent over snatch grip band lat pull in*: https://youtu.be/ZFEVWOhZGd8?si=KHFIP41ciKd1GPam

10 Band Ys: https://youtu.be/BSwT0sZ7djE?si=pkkVdJcUt6PfrQeb

* In this video the athlete has a standard sized grip. You can perform these this way or use a much lighter band and go for snatch grip

Drills (No Measure)

Snatch Drills

5-7 Lift offs

5-7 Lift off to above the knees (first pull)

5-7 Segmented Snatch deadlift

—

5-7 Tempo Snatches

5-7 Snatches
TC: 12 minutes

Metcon (10 Rounds for weight)

10 sets

Rx:

1 Squat Snatch

10 Bar facing burpees

12/10 Cal Machine

Rest 1 minute between rounds

Increase load on snatch every round, starting at 60%
TC: 30 minutes

Score: Weight on Bar

Scaling Options

Beginner

1 Snatch @ Moderate to light, across

6 Burpee step over bar

10/8 Cal Machine

Accessory / Extra (Checkmark)

Post Chain Accessory

Wide stance good mornings

5 x 7 @heavy
Wide stance good morning: https://youtu.be/SgxUujYQp I0

CrossFit – Tue, Nov 28

Announcements

Reminder:

• Use HSA/FSA funds for CrossFit – details here – 4 PEOPLE have used the service so far!
  • This could save you ~30% on your membership depending on your tax situation
• We are recruiting new members – Please leave a Google Review and remember if you refer a friend, you get the next month 50% off

.

CrossFit Tysons Corner – CrossFit

Warm up (No Measure)

A. General

Amrap 5 minutes

2 x 50’ Shuttle jog (25/25)

5-10 Air squats

5 Strict press, empty barbell

5 Scap pull ups

B. Specific

2 sets

10 Hollow body lat pulldown (straight arms)

2-5 strict pull ups / Band pull down (bending arms)

C. Specific Metcon

With working weight

5 Front Squats

5 Push press

5 Thrusters

—-

Then

5 Thrusters

2-5 Pull up or pull up variation

Skill Development

Gymnastics (No Measure)

Skill Session

Pull up / C2B pull ups

– Beat Swing feet against Box

– Beat swing, One foot off box / both feet supported on Box

– Kipping drill or Butterfly small circles

Practice time

EMOM 5

Take 30 seconds to practice butterfly, kipping or jumping pull ups

Weightlifting

Thruster (E2MOM x 8 Thruster Complex)

2 Front Squats + 2 Thrusters

Rest remainder of 2 minutes

From the rack

Build up to a heavy complex, starting at 40% of heaviest 1RM front squat

TC: 16 Minutes

Mobility

Mandatory Mobility (Checkmark)

3 rounds:

10 pass throughs lying on foam roller face up

30 second squat hold holing onto rig

10 reps Behind the neck press from as low a squat as possible (use box/band for assistance as needed)

30 seconds downward dog hold

Accessory

Abs (Checkmark)

Coach’s choice ab work if time

Suggestion: tabata sit-ups/side plank/Russian twists/side plank

CrossFit – Mon, Nov 27

Announcements

Reminder:

• Use HSA/FSA funds for CrossFit – details here – 4 PEOPLE have used the service so far!
  • This could save you ~30% on your membership depending on your tax situation
• We are recruiting new members – Please leave a Google Review and remember if you refer a friend, you get the next month 50% off

.

CrossFit Tysons Corner – CrossFit

Warm up (No Measure)

A. General

1 minute of movement for each of the following movements:

– Burpees

– Jump rope

– Plate ground to overhead

– Plate squats

B. Specific, Weightlifting Drills

– Tall muscle clean

– Strict press

– Tall power clean

– Push jerk

– Tall squat clean

– Split Jerk

—

– Tempo clean and jerk

C. Specific, Metcon

With working load

– 4 Burpee deadlifts

– 4 Box jumps

– 4 KBS

Clean and Jerk (6 Sets, ascending in weight

30 Double unders
2 Clean and Jerk @ 60-80%
)

TC: 15 minutes

Score: Weight

Scaling Options

Beginner

No DU

2+1, Cleans + Jerk

Intermediate

As written

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

Rx:

12 Burpee DB Deadlift @2×35/25

12 Box jump @24/20″

12 KB Swing @24/16 Kg

Rx+:

12 Burpee DB Deadlift @2×50/35

12 Box jump @24/20″

12 KB Swing @32/24 Kg
Score: Rounds & REps

KG: 25/15

Scaling Options

Beginner

8 Burpee

8 Box/Plate Jump

8 KB Swing @16/12KG

Accessory / Extra (No Measure)

100 Hollow rocks

50 V-ups

CrossFit – Sun, Nov 26

Announcements

Reminder:

• Use HSA/FSA funds for CrossFit – details here – 2 people have used the service so far!
  • This could save you ~30% on your membership depending on your tax situation
• We are recruiting new members – Please leave a Google Review and remember if you refer a friend, you get the next month 50% off

.

CrossFit Tysons Corner – CrossFit

Warm-up

Warm up is integrated in workout

Conditioning

Conditioning (Checkmark)

Machine of your choice

1. Warm up (6 min)

3 minutes easy pace

3 minutes, increase RPM or Stroke rate over three minutes

2. Ramp up sets (3 min)

3 sets

20 seconds easy

20 seconds moderate

20 seconds hard

3. Working sets (18 minutes)

3 sets

4 minute machine @ RPE 7/10

2 minute amrap

– 4 Shuttle runs (4 x 50′, 25/25)

– 4 Burpees
TC: 27 minutes

Score: Checkmark

Scaling Options

Beginner

2 minute amrap

– Shuttle runs (4 x 50′, 25/25), @ RPE 6/10

Intermediate

As written

Accessory

Accessory (Checkmark)

3-5 sets

8 DB bent over rows @ heavy

6 Prone Angels
TC: 12 minutes

Score: Checkmark

Scaling Options

Beginner

6 DB bent over rows @ moderate

3 Prone angels

Intermediate

As written

Extra Accessory

Upper Accessory (Checkmark)

Standing Banded T

3 x 20 reps

Hold 5 seconds at peak contraction every 5 reps

()

CrossFit – Sat, Nov 25

Announcements

Reminder:

• Use HSA/FSA funds for CrossFit – details here – 2 people have used the service so far!
  • This could save you ~30% on your membership depending on your tax situation
• We are recruiting new members – Please leave a Google Review and remember if you refer a friend, you get the next month 50% off

.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

2 Min row or machine

With a light plate

2 sets

10 Ground to overhead

10 Reverse lunges (holding in FR)

10 Forward hop onto plate

B. Specific

5 Hang power clean

5 Power clean

5 Hang power snatch

5 Power snatch

10 Front rack reverse lunges

5 Box jumps + step down

5 Box jump + 2-3 bounds in between each jump

C. Specific 2

Practice run of 2-3 reps of each movement for the workout

Metcon

Metcon (Time)

For time

30 Power Clean 135/95 lbs

40 Cal Row

50 Box Jump 30/24″

100′ Front rack walking lunges 135/95 lbs

50 Box jump overs 24/20″

40 Cal Row

30 Power Snatch 135/95lbs

Calorie options:

– Bike 30-40 cal

– Ski 20-30 cal

Run option:

400-800m
TC: 25 minutes

Score: Time

KG: 60/43

Scaling Options

Beginner

30 DB power clean @ 25/15lbs x 2

30 Cal Row

30 Plate jumps

100′ Walking lunges, unweighted

30 Plate jumps

30 Cal Row

30 DB Snatch @ 25/15lbs x 1

Intermediate

30 Power Clean @115/75 lbs

40 Cal Row

50 Box Jump @24/20″

100′ Front rack walking lunges @115/75 lbs

50 Box jump overs @ 24/20″

40 Cal Row

30 Power Snatch @ 115/75lbs

Team Workout (Time)

For time

85 Power Synchro Power cleans

85 Synchro Box jumps 24/20″, no rebound

85 Synchro Front squats

Rx: 115/77.5, Rx+; 135/95lbs @@100 reps each

Every break, one athlete must hop on the Rower to perform 10/8 Cal
TC: 25 minutes

Extra Accessory

Lower Accessory (Checkmark)

4 sets

15/15 seconds Max Bulgarian split squat, unweighted

4 Seated high vertical jumps

CrossFit – Fri, Nov 24

Announcements

Reminder:

• Use HSA/FSA funds for CrossFit – details here – 2 people have used the service so far!
  • This could save you ~30% on your membership depending on your tax situation
• We are recruiting new members – Please leave a Google Review and remember if you refer a friend, you get the next month 50% off

.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

4 x 50’ Shuttle runs

Into

2-3 rounds

4 Burpee forward hop

4 Deep Squats + thoracic Rotations

https://youtu.be/0dwIhY2oW48?si=cSUeSbjlT3q3MrpJ

B. Specific (Metcon)

Empty bar

5 Front squats

5 Burpees/down & up

5 Push press

5 Burpees/down & up

5 Thrusters

Load up barbell and perform a Trial run of 1 round to see how much time it takes your members

B. Specific (Deadlift)

5 Deadlift, control descent over 3 seconds (with metcon barbell)

Ascending in load with sets of 2 reps for a load that reflect proper mechanics in their state of fatigue.

Metcon

“Chaos” (AMRAP – Rounds and Reps)

AMRAP 7minutes

10 Thrusters @ 95/65 LBS

10 Bar facing Burpees

43/30 KG
Score: Rounds & Reps

Scaling Options

Beginner

7 Thrusters @ empty bar

7 Lateral burpee walk over

Intermediate

10 Thrusters @ 75/55 lbs

10 Bar facing Burpees

Weightlifting

Deadlift (EMOM 6 minutes
2 Deadlifts @ 75-80%)

Score: Weight

Scaling Options

Beginner

EMOM 6

2 reps @ moderate to light

Intermediate

As written

Extra Accessory

Accessory (Checkmark)

3 sets @ tempo 2.1.2.1

12 light band bent over reverse flies

12 light band triceps extension
Tempo is two seconds up and down with 1 sec pauses at top and bottom.

()

CrossFit – Thu, Nov 23

Announcements

Reminder:

• Use HSA/FSA funds for CrossFit – details here – 2 people have used the service so far!
  • This could save you ~30% on your membership depending on your tax situation
• We are recruiting new members – Please leave a Google Review and remember if you refer a friend, you get the next month 50% off

.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

Amrap 6 minutes

25’ Samson stretch lunges

25’ Inchworm

25’ Crab walk

25’ Lizard walk

Lizard walk: https://youtu.be/1rrmYGQxYYU?si=ypzTR-yjW9pTOIzz

B. Mobility

Quadruped Thoracic rotation

4-6 reps/side

https://youtu.be/QWwiOHexU8I?si=j4sdpsxSFK9yxapJ

C. Specific

Take 3-5 minutes to explain a single focus on each movement. Have athletes choose their movements and give them a practice before beginning the EMOM

Metcon

Thanksgiving WOD (Time)

300 ft. Bear Crawl into

2 Rounds:

Rx:

11 Wall Walks

24 Russian KB Swings (53/35)

23 Sandbag Bear Hug Step-Ups* (100/70) @ 20/15″ Box

Rx+:

11 Wall Walks

24 Russian KB Swings (71/53)

23 Sandbag Bear Hug Step-Ups* (120/100) @20/15″ Box

*If not enough sandbags, use 2xKB (Rx: 35/25, Rx+: 45/30) in front rack position being careful to step your whole foot onto the box.

For 15″ box, use 3×45 lb. plates + 1 25 lb. plate. The main focus is making sure the platform is stable.
Timecap: 28 minutes

Extra Accessory

Upper Accessory (Checkmark)

5 sets

15 Ring rows

8/8 DB Row w/ parallette support

()

CrossFit – Wed, Nov 22

Announcements

Reminder:

• Use HSA/FSA funds for CrossFit – details here – 2 people have used the service so far!
  • This could save you ~30% on your membership depending on your tax situation
• We are recruiting new members – Please leave a Google Review and remember if you refer a friend, you get the next month 50% off

.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

Tic-Tac-Toe

2-4 Games of Tic-Tac-Toe using Light medballs & light plates

10-12 minutes

B. Mobility

Banded Lat stretch

1min per side

C. Specific Hang snatch

– Snatch grip RDL to knees

– Hang muscle snatch

– Hang power snatch, no feet

C. Specific Run

(On the Spot)

– Bounding

– High knees

– Butt kicks

Metcon

Metcon (Time)

3 Rounds

20 Hang Snatch 75/55 lbs

1000m Run

Run subs:

– 2000m Bike

– 800-1000m Row
TC: 24 minutes

Score: Time

KG: 35/25

Scaling Options

Beginner

15 Hang Snatch@ 45/35lbs

400-600m Jog

Intermediate

20 Hang Snatch @ 65/45

800m Run

Extra Accessory

Core (Checkmark)

4 rounds for quality

10 V-ups

20 Sky touches

30 sec/elbow Side plank

()

()

CrossFit – Tue, Nov 21

Announcements

Reminder:

• Use HSA/FSA funds for CrossFit – details here – 2 people have used the service so far!
  • This could save you ~30% on your membership depending on your tax situation
• We are recruiting new members – Please leave a Google Review and remember if you refer a friend, you get the next month 50% off

.

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3 Minutes double under practice

Into

3 sets

8 Medball squat

8 Medball thruster

8 Medball cleans

B. Mobility

1-2 minutes

Front Rack stretch

C. Specific

5 Muscle cleans

5 Hang muscle cleans

5 Front Squats

5-7 Tempo power clean

5 Tempo hang power clean

5 Power Clean

5 Hang squat clean

2+1 Power clean + Hang squat clean

Weightlifting

Clean (Build to a heavy:
2 Power Clean + 1 Hang squat clean)

TC: 15 minutes

Score: Weight

Scaling Options

Beginner

5 x 2+1, Technical load

Intermediate

As written

Metcon

Metcon (3 Rounds for reps)

3 x

3 minute AMRAP

20 Double-unders, Rx+: 30 DU

10 Wallballs 20/14lbs, Rx+ 12 WB

6 DB Clean 1x 50/35lbs, Rx: 11×70/50lbs

Rest 1 minute between
Score: Reps

KG: 9/6, 35/25

Scaling Options

Beginner

30 Single-under

10 Wall balls @ light

6 DB Clean @ RPE 7/10

Intermediate

30 Double-unders

12 Wallballs @ 14/10lbs

6 DB Clean @ 50/35lbs

Extra Accessory

Post Chain (Checkmark)

Reverse hypers

3 x 15 reps

Rest 60 seconds between sets