CrossFit – Wed, Jan 31

Announcements

A reminder that CFTC will be closed Sat Feb. 3 – Sun. Feb. 4 for all classes to host a CrossFit Seminar L2 event. Details are here for interested coaches and professional.

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

AMRAP 5:

30 Single Unders

10 Air Squats

10/10 Straight Leg March

10 Med Ball Strict Press @ light

B. Mobility/Activation

Rig Assisted Pole Pry

1:30-2:00 here, keep it active by shifting weight side to side, shifting hips forward and back.

C1. Specific Strength

10 Empty Bar Back Squats

-then-

4×1 Back Squats building to 80%

*emphasis on bracing against a neutral core

C1. Specific Metcon

@ workout weight med ball

5 Med ball Front Squats

5 Med Ball Push Press

-then-

10 Feet Together Air Squats

5/5 Eccentric Only Pistols

4-6 Pistols -or- workout modification

(any of the above can be performed with the support of the rig, holding onto a low gymnastics ring, or with a heavy band mounted on a pullup bar)

-then-

8 Wall Balls @ workout weight

30 Double Unders

6 Pistols

Weightlifting

Back Squat (Back Squat
5×1 rep @ ascending
*Begin @ 80%
)

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 1 @ 31×1 tempo

Intermediate

As written

Metcon

Metcon (3 Rounds for time)

E4MOM x 3

Rx:

30 Wall balls @ 14/10lbs

40 Double Unders

10 Pistols

Rx+:

30 Wall Balls 20/14 lbs

60 Double-unders

20 Pistols
TC: 12 Minutes

Score: Time

KG: 9/6

Scaling Options:

Beginner

E4MOM x 3:

15 Wall Balls @ light

40 Single Unders -or- Penguin Taps

10 Narrow Stance Heel Elevated Squats

Intermediate L1

E4MOM x 3:

30 Wall balls @ 14/10lbs

60 Single Unders

20 Banded Pistols -or- Box Pistols

Extra Accessory

Post Chain Accessory:

DB Death March

3 x 50′ @AHAP

-rest 1 min between sets-

()

CrossFit – Tue, Jan 30

Announcements

A reminder that CFTC will be closed Sat Feb. 3 – Sun. Feb. 4 for all classes to host a CrossFit Seminar L2 event. Details are here for interested coaches and professional.

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

Chipper:

20-40 Jumping Jacks

15-30 Straight Leg Situps

15-20 Toe Tap to Reach

10 Ring Rows

5 Inchworms

(6-7 minutes)

B. Mobility/Activation

2 Rounds

10 Hollow Body Lift Offs

10 Arch Body Lift Offs

C1. Specific Gymnastics

2 Rounds

0:20 Dead Hang

10 Scapular Pull Ups

C2. Specific Metcon

@ 2x light DBs

5 DB Push Press

5 DB Push Jerks

-then-

8 DB S2OH @ workout weight

8 CTB -or- workout sub

Technique

Tech Tuesday (Checkmark)

CTB Skill Session

All levels

– Kip Swings

– Kip + Hip Pop

– Kip + Hip Pop + Pull

– Kipping PU (linked reps, can also be CTB here))

Intermediate/Adv

– Kipping CTB (pausing)

– Kipping CTB

– Butterfly CTB
TC: 14 Minutes

Score: Checkmark

Scaling Options

Beginner/Intermediate

As written

Metcon

Metcon (Time)

5 rounds for time

Rx:

14 DB S2OH @ 2×35/25 lbs

6-8 CTB

-Rest 1 minute b/w rounds-

Rx+:

14 DB S2OH @ 2x 50/35 lbs

14 CTB

-Rest 1 minute b/w rounds-
TC: 15 Minutes

Score: Time

KG: 22.5/15

Scaling Options:

Beginner

5 rounds

10 DB S2OH @ 2×25/15 lbs

10 Jumping Pull Ups

-Rest 1 minute b/w rounds-

Intermediate L1

5 rounds

14 DB S2OH @ 2×35/25 lbs

14 Jumping CTB

-Rest 1 minute b/w rounds-

Extra Accessory

3 sets

15 Wide Grip Barbell Bicep Curls @ 45/35 lbs

20 Band Pull Aparts

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()

CrossFit – Mon, Jan 29

Announcements

A reminder that CFTC will be closed Sat Feb. 3 – Sun. Feb. 4 for all classes to host a CrossFit Seminar L2 event. Details are here for interested coaches and professional.

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CrossFit Tysons Corner – CrossFit

Warm-up

A. General

‘Rowling’

10x100m, alternating with a partner. The goal is to make your rower stop right at 100m. For every meter over or under the 100m mark, there is a penalty. For example if your rower stops at 105 your score for that round is 5, and you will complete 5 per side Plank Toe Taps . Your final score is the sum of meters rower over or under 100 for the 10 rounds!

B. Mobility

Up Down to Down Dog

Accumulate 10 reps, flowing back and forth and taking a few seconds at end range in each position.

C. Specific Metcon

Spend 5-7 working on leg drive using a banded row drill: https://www.youtube.com/watch?v=ZmW2RG6wt1s

-then-

Partners split 500m row as desired, after each effort, partner must complete 8-10 AbMat Situps.

Metcon

Team Metcon (AMRAP – Rounds and Reps)

For time, w/partner

Male/male: 10,000m Row*

Male/female: 9,500m Row*

Female/female: 9,000m Row*

*Divide row as needed, after each effort, partner must complete 15 AbMat Situps

Example: Partner 1 rows 500m, tags in partner 2 who beguns rowing immediately. P1 does 15 sit-ups while P2 rows and rests until they switch.
TC: 45 Minutes, Goal: < 41 minutes

Score: Time

Scaling Options

Beginner

5,000m Row, 5-10 AbMat Situps

Intermediate

As written

Extra Accessory

Antagonist Accessory

Banded Chest Flys

3x 25 reps @ light band

()

CrossFit – Sun, Jan 28

CrossFit Tysons Corner – CrossFit

Warm up

A. General

‘Burpee Tag’

Line up 3 benches in a long straight line. Split your group into 2 even teams. One person from each team lines up on either side of the benches, facing opposite directions (either clockwise or counterclockwise). At your call, athletes perform a burpee, then sprint to the other side of the benches, do another burpee, sprint around, and so on, until one person catches and tags the other. Play until athletes have gone, and the team with the most tags wins!

B. Mobility/Activation

2 Sets, alternating:

Barbell Assisted Straddle Stretch

Hold 15sec down the middle, 15sec reaching to the right, 15sec reaching to the left.

Shoulder Extension Bridge

3-5 Reps

C1. Specific Strength

10 Bench Press @ empty barbell

-directly into-

50’ KB Farmers Carry @ light

-then-

2×5 Bench Press, building to starting load

C2. Specific Metcon

2 Sets:

200m Jog

3-5 Power Cleans, building to workout weight

Metcon

Hyrox PFT (Time)

THE PFT WORKOUT

1000m Run (outdoor or treadmill at 2% incline)

50 Burpee Broad Jumps (35 inches/90 cm)

100 Stationary Lunges (Fully Extended)

1000m Row

30 Push Up (Hand Release)

100 Wallballs (14 lbs./6kg male / 10 lbs./4 kg female)

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO

25 – 35 minutes – HYROX Single

30 – 45 minutes – HYROX Doubles

CrossFit – Sat, Jan 27

CrossFit Tysons Corner – CrossFit

Warm up

A. General

0:30 Single Unders

0:30 Box Step Overs @ low

0:30 Touch Touch & Reach

0:30 Single Unders

0:30 Box Jumps

0:30 KBS @ light

0:30 Single Unders

0:30 Box Jump Overs

0:30 Dead Hang (focus on opening shoulders)

B. Mobility/Activation

Drop Ankle PNF Stretch on Box:

Athletes will stand on top of their box, slide one foot halfway off the edge of the box, then drop that ankle slowly to the floor, hold for 2-3sec, contract and bring the ankle slowly back up a bit,, then drop again. Perform 12-15 reps per side.

C. Specific Metcon

@ single light KB

5/5 One arm KB Swing

5/5 One arm KBS + high pull

5/5 One arm KN overhead returns

5/5 KB Snatch

Progression: https://youtu.be/cCZY5qv0kyY

-then-

10 Box Jump Overs @ workout height

3/3 Single Arm KB Snatch @ workout weight

20 Double Unders -or- workout mod

Metcon

Metcon (Time)

8 Rounds for time

20 *Box Jump Overs 24/20″

5/5 Single Arm KB Snatch 24/16 Kg

40 Double-unders

*Step down on BJO
TC: 24 Minutes

Score: Time

Scaling Options

Beginner

5 Rounds

10 Box Step Overs @ 18/14″

3/3 KB Snatch @ light

20-30 Single Unders -or- Penguin Taps

Intermediate

8 Rounds

20 Box Jump Overs @ 24/20″

5/5 KB Snatch @ 16/12 Kg

20-30 Double Unders -or- 40 Single Unders

Team WOD (Time)

16 Rounds for time w/ partner

10 Box jump over 24/20″

3/3 KB snatch 24/16 Kg

20 Double-unders

Accessory

Accessory (3 Rounds for weight)

Hip Accessory:

3 sets

10/10 Quadruped Unilateral Hip Extensions

50’/side KB Suitcase Carry @ heavy

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CrossFit – Fri, Jan 26

Announcements

Sign up for our January challenge! The HYROX PFT will be the workout of the day in our 12:30PM class on Sunday 1/28. More details here. Sign up by Thursday 1/25 to reserve your spot!

• Sign up here – find 1/28 12:30PM class

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CrossFit Tysons Corner – CrossFit

Warm up

A. General

3 Rounds

10 Air Squats w2/sec pause in bottom

5/5 Lunge & Reach

5 Inchworm to Pushups

5 Broad Jumps

B. Mobility

Swimmer’s Stretch

1:30 of Pulses, moving shoulders in and out of maximal flexion. A PNF-style contract and relaxed feel can also be helpful in opening up the tissues in this stretch.

C1. Specific Strength

@ empty barbell

10 Back Rack Elbow Rotations

5 Strict Press w/2sec pause overhead

5 Push Press

5 Tall Jerk

5 Split Jerk

C. Specific Metcon

@ empty barbell

5 Front Squats

5 Push Press

10 Thrusters, focus on tension in squat, with smooth press and return

-then-

8-10 Thrusters @ workout weight

8-10 Bar Facing Burpees -or- workout mod

Weightlifting

Weightlifting (Weight)

Jerk, from rack

Build to a Heavy 2 reps

Noon sub: Dual DB Jerk off of BJJ mats, build to a Heavy 4 reps
TC: 12 Minutes

Score: Load

Scaling Options

Beginner

6×2 @ technical across

Intermediate

As written

Metcon

Metcon (AMRAP – Rounds and Reps)

‘Chaos’

AMRAP 7 minutes

10 Thrusters @ 95/65lbs

10 Bar Facing Burpees

TC: 7 Minutes

Score: Rounds + Reps

KG: 43/29
This is a benchmark workout. Only mark Rx if completed exactly as written.

Scaling Options

Beginner

AMRAP 7

8 Thrusters @ 45/35lbs

8 Burpees

Intermediate

AMRAP 7

10 Thrusters @ 65/45lbs

10 Bar Facing Burpees

“Chaos” (AMRAP – Rounds and Reps)

AMRAP 7minutes

10 Thrusters @ 95/65 LBS

10 Bar facing Burpees

43/30 KG
This is a benchmark workout. Only mark Rx if completed exactly as written.

Sub for noon class:

10 Sandbag Thrusters (Rx+: 70/50, Rx: Lighter Sandbags)

10 Burpees over Sandbag

(On BJJ mats OK, but watch for loose sand)

Intermediate

AMRAP 7

10 Thrusters @ 65/45lbs

10 Bar Facing Burpees

Accessory

Accessory (Checkmark)

Isometric Core Accessory:

Ring Supported Leg Raise

3 x 12

()

CrossFit – Thu, Jan 25

Announcements

Sign up for our January challenge! The HYROX PFT will be the workout of the day in our 12:30PM class on Sunday 1/28. More details here. Sign up by Thursday 1/25 to reserve your spot!

• Sign up here – find 1/28 12:30PM class

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CrossFit Tysons Corner – CrossFit

Warm up

A. General

‘Fish Game’

Play this fun game for 4-8min (1-2 Rounds).

This game is on your Concept2 Monitor and helps teach intensity modulation.

(For those not using C2 Rowers, play the rowling game from Friday of Week 2)

B. Specific Metcon

Spend 5-7 min on this Rope Climb Clamp Progression,

which covers both the Spanish Wrap and J-Hook in the following formats:

Seated Practice

Seated to Standing

Standing Practice

Standing + 1 Pull

Example: https://youtu.be/eqiiEWioZcI

If you wish to cover the heel lock: https://youtu.be/_W8FFKqUDj4?si=lTdMedxdqE9DPrsP

-then-

1-2 Rope Climbs -or- workout mod

-then-

10 DB Deadlifts @ light DBs

-then-

1 Rope Climb

5 Cal Row

8 DB Deadlifts @ workout weight

Metcon

Metcon (Time)

For Time:

Rx:

1-2 Rope Climbs*

50/35 Cal Row

1-2 Rope Climbs*

60 KB or DB Deadlifts @ 35/25lbs

1-2 Rope Climbs*

50/35 Cal Row

1-2 Rope Climbs*

Rx+:

3 Rope Climbs*

50/35 Cal Row

3 Rope Climbs*

60 KB Deadlifts 2×50/35lbs

3 Rope Climbs*

50/35 Cal Row

3 Rope Climbs*
*Sub for noon class:

Rx: 8 Alternating Top-Down Bent Over DB Rows (40/30)

Rx+: 14 Alternating Top-Down Bent Over DB Rows (50/35)

TC: 22 Minutes

Score: Time

KG: 22.5/15

Scaling Options

Beginner

For Time:

6 Lying to Standing Rope Climb -or- 10 Ring Rows

25/15 Cal Row

6 Lying to Standing Rope Climb -or- 10 Ring Rows

30 DB Deadlifts @ 25/15lbs

6 Lying to Standing Rope Climb -or- 10 Ring Rows

25/15 Cal Row

6 Lying to Standing Rope Climb -or- 10 Ring Rows

Intermediate L1

For Time:

3 x 1/2 Rope Climbs

50/35 Cal Row

3 x 1/2 Rope Climbs

60 DB Deadlifts @ 35/25lbs

3 x 1/2 Rope Climbs

50/35 Cal Row

3 x 1/2 Rope Climbs

Intermediate L2

()

Accessory

Accessory (4 Rounds for weight)

Weightlifting Accessory:

Overhead Squat + Snatch Balance

4 x 3 + 1 @ 70%

()

CrossFit – Wed, Jan 24

CrossFit Tysons Corner – CrossFit

Warm up

A. General

2-3 Rounds

10 PVC Dislocates

10 PVC Prone Lift Offs

10 PVC Snatch Grip Press

10/10 Slow Split Squats

B. Mobility/Activation

World’s Greatest Stretch

Complete 10 elbow taps + turn and reaches per leg for total of 20 reps.

C1. Specific Metcon

15 sec Handstand Hold on Wall

10 Handstand Scap Shrugs

5 HSPU Negatives -or- Pike HSPU negatives -or- Slow DB Push Press Negatives

3 HSPU -or- workout mod

-then-

10 Walking Lunge Steps

C2. Specific Metcon (Snatch)

@ empty bar, focus on Bar return for BB cycling

5 Snatch Grip Deadlifts

5 Snatch Grip Push Press

5 Muscle Snatch (leg drive and bar elevation focus)

—

Bar return focus

3 Power Snatch (pause at hip)

3 Power Snatch (hip contact, no pause)

3 Power Snatch (brush hip, no pause)

-then-

2×3 building to starting load

Metcon

Metcon (Weight)

E5MOM x 5

Rx:

5 HSPU

20 Walking Lunge Steps

3 Tng Snatch*

Rx+:

10 HSPU

20 Walking Lunge Steps

3 TNG Snatch* @ ascending
* At least one snatch is a squat snatch

TC: 25min

Score: Heaviest Load

Scaling Options

Beginner

E5MOM x 5

10 Double DB Press @ 25/15lbs

20 Walking Lunge Steps

3 Tng Snatch @ technical

Intermediate L1

E5MOM x 5

10 Pike HSPU, Feet on box

20 Walking Lunge Steps

3 Tng Snatch

Accessory

Accessory (Checkmark)

Core Accessory

EMOM 6 minutes

8-12 GHD Situps

()

CrossFit – Tue, Jan 23

Announcements

Sign up for our January challenge! The HYROX PFT will be the workout of the day in our 12:30PM class on Sunday 1/28. More details here. Sign up by Thursday 1/25 to reserve your spot!

• Sign up here – find 1/28 12:30PM class

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CrossFit Tysons Corner – CrossFit

Warm up

A. General

AMRAP 5:

5 Machine Cals

10 Air Squats

0:15 Dead Hang

0:15 Scap Pullups

0:15 Hollow Hold

0:15 Arch Hold

B. Mobility

Squat + Thoracic Extension

Using a rig post for the thoracic reach, accumulate 10-15 reps either freestanding or to a medball, pausing and reaching in the bottom of the squat as shown in the video.

C1. Specific Strength

10 Back Rack Elbow Rotations

5 Back Squats w/3 sec pause in bottom

5 Front Squats

-then-3×2 Front Squats, building to 80% (starting weight)

C2. Specific Metcon

10 Tight Kip Swings

5 Kipping Knee Raise

5 Toes to Eye Level

3-5 TTB -or- workout mod

-then-

5 Slow Wall Facing Medball Front Squat, as close to the wall as possible without falling, at workout weight

-then-

5 Wallballs @ workout weight

3 TTB -or- workout mod

Weightlifting

Weightlifting (6 Rounds for weight)

Front Squat

6×3 reps @ ascending

*Begin @ 80%

For noon class:

Double DB Front Squat (not on BJJ mats)

6×6 reps @ascending or until 70# each hand
TC: 18 Minutes

Score: Weight

Scaling Options

Beginner

5 x 3 @ 31×1 tempo

Intermediate

As written

Metcon

Metcon (AMRAP – Reps)

EMOM 12 minutes (4 Sets):

1- 45 sec Max Wallballs 20/14lbs

2- 30 sec Max Toes to Bar

3- 60 sec Max Cal Machine

For noon class:

1- 45 sec Max Wallballs 20/14lbs on BJJ Mats

2- 30 sec Max V-Ups on BJJ Mats

3- 60 sec Max 30′ Shuttle Run on BJJ Mats
TC: 12 Minutes

Score: Sum Total Reps

KG: 9/6

Scaling Options

Beginner

1- Max Wallballs @ light in 30sec

2- Max Hanging Knee Raise in 20sec

3- Max Cal Machine in 45sec

Intermediate L1

1- Max Wallballs @ 16/12lbs in 45sec

2- Max Toes to Eye Level in 30sec

3- Max Cal Machine in 60sec

Intermediate L2

1- Max Wallballs @ 16/12lbs in 45sec

2- Max TTB in 30sec

3- Max Cal Machine in 60sec

Mobility

Mandatory Mobility (Checkmark)

2 minutes Thoracic bench stretch with foam roller between hands

2 minutes Foam roll above knee to hip
TC: 5 minutes

()

CrossFit – Mon, Jan 22

CrossFit Tysons Corner – CrossFit

Warm up

A. General

@ light band

2 Sets:

10 Banded Good Mornings

10 Band Pull Aparts

10 Banded High Pulls

10 Banded Strict Press

10 Banded Cat Cow

B. Mobility/Activation

Banded Front Rack PNF Stretch

– 1:30 per side

– Heavy band

– Press into the band and relax, PNF style

– Explore different corners of the shoulder capsule

– Keep ribs pulled down tight

Enhances stretch on pecs, lats, and shoulder

C1. Specific Weightlifting

@ empty barbell

5/5 Back Rack Elbow Rotations

5 Clean Grip Deadlifts

5 Muscle Cleans

5 Dip clean high pull

5 Clean high pulls

5 Power Cleans

-then-

Ramp up the complex building to working load

C2. Specific Metcon

15 Push Up Plank

5 KBS @ light

5 Pushup Negatives

-then-

8 KBS @ workout weight

6 Hand Release Pushups -or- workout mod

Weightlifting

Weightlifting (10 Rounds for weight)

EMOM 10 minutes

1 Clean high pull + 1 Power Clean

65-70% across, Not TnG
TC: 10 Minutes

Score: Weight

Scaling Options

Beginner

@ technical across

Intermediate

As written

Metcon (Time)

3 Rounds for time

Rx:

40 American KBS @ 40/30

20 Hand Release Pushups

Rx+:

40 American KBS @ 53/35

30 Hand Release Push-ups
TC: 16 Minutes

Score: Time

Scaling Options

Beginner

3 Rounds

20 KBS @ 12/8kg

15 Band Assist Pushups

Intermediate L1

3 Rounds

40 KBS @ 16/12kg

20 Inlined plank push ups

()

Accessory (Checkmark)

Archer Rows

3 x 12/12 reps