CrossFit – Thu, Feb 29

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

2-3 Rounds:

9 Box Step Overs @ low box

7 Ring Rows

5 Plate Ground to OH @ 15-25lbs

3 Broad Jumps

B. Mobility/Activation

PIgeon Pose on Box

Spend 1:00 per side working dynamically through different angles and corners of the hip joint, as well as playing with a bent back leg or straight back leg. Athletes can also lay over their front leg or sit tall and reach to explore different avenues of this stretch.

Dead Hang

2x20sec, focus on letting head hang through the arms, shoulders fully opening into maximal flexion.

C1. Specific Strength

@ empty barbell

10 Back Rack Elbow Rotations

5 Front Squats

5 Muscle Cleans

5 Push Press

—

5 Power Cleans + Push Jerks

5 Squat Cleans + Split Jerks

-then-

3 Clean & Jerks building to 70%

(emphasis on pausing to brace between reps either OH or in the hang)

C. Specific Metcon

10 Scap Pulls

5-10 beat swings

2-3 Strict Pull Ups -or- 5 Ring Rows

3-5 Kipping Pullups -or- workout mod

-then-

4 Low Box Jumps, focus on jumping as high as possible and landing as tall as possible

6 Low Box Jump Overs

-then-

2 rounds

5 Box Jump Overs @ workout height

3 Pullups -or- workout mod

Weightlifting

Clean and Jerk (Every 2 minutes x 6
3 Clean and Jerk @ 70%, TnG)

TC: 12 Minutes

Score: Weight

Scaling Options

Beginner

E2MOM x 5

3 @ technical loading, not TnG

-Rest 2:00 b/w-

Intermediate

As written

Metcon

Metcon (Time)

For Time

Rx:

21-15-9

Box Jumps Overs @ 30/24′

After each set

6-8 Pull ups

30 sec side plank each side

Rx+:

21-15-9

Box Jumps Overs 30/24”

Pull-ups

After each set

30 sec side plank each side
TC: 11 Minutes

Score: Time

Scaling Options

Beginner

21-15-9

Box Step Overs @ 18/14″

Ring Rows

Intermediate L1

21-15-9

Box Jumps Overs @ 24/20′

Box Assisted Pull Ups

Mobility

Mandatory mobility

Mandatory mobility (Checkmark)

2:00 sumo squat hold

2:00 straddle standing forward fold

2:00 frog pose
TC: 6 minutes

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CrossFit – Wed, Feb 28

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

‘Dumbbell Relay Race’

Split the class into 2 equal groups. If you have an uneven number, the coach gets to jump in. For this game, we’ll have a start line and a finish line, about 30 ft apart, or whatever length you have. Each athlete grabs a light (10-20lb) DB and heads to the start line. Each team will line up behind the line, ready to sprint. At 3..2..1..go, athletes race to the finish line, setting their DB down on one end, standing tall, then race back to the start line and tag in the next teammate. First team to place all their DBs behind the start line standing tall wins. If a DB falls over, the next athlete in line has to fix it and place their own DB. Play for 5-7 Mins.

B. Mobility/Activation

World’s Greatest Stretch

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

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 HSW

5 Inchworms

10/10 Prone Swimmers

–

(the next two can be performed piked with feet on a box)

5 Handstand Scap Shrugs

5/5 HS Weight Shift to Fingertips

–

3 Wall Walks -or- 25’-50’ Bear Crawl

5-10’ HS Walk from WF Handstand Hold

25’ HSW -or- workout mod

C2. Specific Metcon

@ light DBs

5 Burpees, hands on DBs

5 DB Deadlifts

5 Double DB Snatch

5 Devil’s Press

-then-

25’ Walking Lunge (unweighted)

25’ DB Suitcase Walking Lunge (light DBs)

-then-

20-25’ HSW -or- workout mod

4-6 Devil’s Press @ workout weight

25’ DB Suitcase Walking Lunge @ workout weight

Metcon

Metcon (Time)

4 Rounds for time

Rx:

4 Rounds

25′ Partner wheelbarrow walk or 1 box around-the-world

12 Devil’s Press @ 2×35/25 lbs

100′ Dumbbell Suitcase Walking Lunge @ 2×35/25 lbs

-rest 1:00 b/w-

Rx+:

50′ HS Walk

12 Devil’s Press 2×50/35 lbs

100′ Dumbbell Suitcase Walking Lunge 2×50/35 lbs

-rest 1:00 b/w rounds-
TC: 20 Minutes

Score: Total Time incl Rest

Scaling Options

Beginner

4 Rounds

25′ Bear Crawl / Overhead carry

7 Devil’s Press @ 2×25/15 lbs

50′ Walking Lunge

-rest 1:00 b/w-

Intermediate L1

4 Rounds

2-4 Wall Walks

12 Devil’s Press @ 2×35/25 lbs

100′ Dumbbell Suitcase Walking Lunge @ 2×35/25 lbs

-rest 1:00 b/w-

Extra Accessory

Core (Checkmark)

Core Accessory:

3 sets

20 Hollow Rocks

30 Feet Elevated Sky Touches

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CrossFit – Tue, Feb 27

Announcements

Reminder that starting 2/26 we will have classes meet with our updated schedule summarized in this Wodify announcment. Log into Wodify to view a visual.

Note that some reservations that are in place for next week may need to be made again as we revise the listed class times in Wodify.

Wodify will reflect the updated schedule at latest by Sunday 2/25 10PM.

Thanks,

Jon & Marcus

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

AMRAP 5

20 Jumping Jacks

10 PVC Dislocates

20 Single Unders

10 Ring Rows

20 Double Unders -or- Single Unders

10 PVC Strict Press

B. Mobility/Activation

Barbell Assisted Straddle Stretch

Accumulate 1:00 total

Keep it dynamic by using PNF and by reaching the torso towards each knee, side to side.

C1. Specific Strength

@ empty barbell

5 Good Mornings

5 RDLs

10 Pendlay Rows (from mid shin)

-then-

1-2 Sets of 5 Pendlay Rows, building to starting load

C2. Specific Metcon

@ empty bar

5-10 Dip & Hold

5-10 Dip & Drive

5-10 Pausing Push Press (pause in dip)

5-10 Push Press

-then-

2 Rounds

4 Push Press @ workout weight

15 Double Unders -or- workout mod

Weightlifting

Pendlay Row (3 x 10 reps
)

TC: 10 Minutes

Score: Weight

Scaling Options

Beginner

3x 6-8 @ technical across

Intermediate

As written

Metcon

Metcon (Time)

5 rounds for time

Rx:

12 Push Press @ 95/65 lbs

24 Double Unders -or- 40 Single Unders

Rx+:

12 Push Press 115/75 lbs

36 Double-unders
TC: 10 Minutes

Score: Time

KG: 52/34

Scaling Options

Beginner

5 rounds

9 Push Press @ 45/35 lbs

24 Single Unders -or- Penguin Taps

Extra Accessory

Accessory (Weight)

Shoulder Accessory

3 Sets

50’ Farmers Carry @ Heavy

25′ Front Rack Dual KB Carry @ Heavy

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CrossFit – Mon, Feb 26

Announcements

Reminder that starting 2/26 we will have classes meet with our updated schedule summarized in this Wodify announcment. Log into Wodify to view a visual.

Note that some reservations that are in place for next week may need to be made again as we revise the listed class times in Wodify.

Wodify will reflect the updated schedule at latest by Sunday 2/25 10PM.

Thanks,

Jon & Marcus

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

200m jog or 1:30 machine

-then-

15/15 Crossband Lateral Walk

15 Air Squats w/3 sec pause in bottom

6/6 Down Dog Calf Pedals

B. Mobility/Activation

Rig Assisted Pole Pry

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

C1. Specific Strength

10 Empty Bar Back Squats

-then-

2-4 x2 Back Squats building to 65%

*emphasis on speed in the concentric phase

C2. Specific Metcon

Run Drills, 170 SPM

30 sec Bunny Hops , 170 SPM

30 sec Jog in Place , 170 SPM

200m Run with 170 SPM cadence

-then-

1 Round:

3 Burpees + 5 Front Squats 45/35 lbs + 100m Run

1 Round:

3 Bar Facing Burpees + 5 Front Squats @ workout weight

Weightlifting

Back Squat (EMOM 8 minutes
4 Back Squats @ 65%)

TC: 8 Minutes

Score: Weight

Scaling Options

Beginner

EMOM x 8:

2 @ technical

Intermediate

As written

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

Rx:

6 Bar Facing Burpees

9 Front Squats @ 95/65

200m Run

Rx+:

6 Bar Facing Burpees

9 Front Squats 135/95 lbs

200m Run
Run Subs:

200m Run = 250m Row = 15/12 Cal Bike = 9 Shuttle Runs (25’)

TC: 15 Minutes

Score: Rounds + Reps

KG: 61/43

Scaling Options

Beginner

AMRAP 15

5 Burpees

7 Front Squats @ 45/35

100m Run

Extra Accessory

Post Chain (Weight)

DB Death March @ Light-Mod

3 x 50′ @ mod

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CrossFit – Sun, Feb 25

Announcements

Reminder that starting 2/26 we will have classes meet with our updated schedule summarized in this Wodify announcment. Log into Wodify to view a visual.

Note that some reservations that are in place for next week may need to be made again as we revise the listed class times in Wodify.

Wodify will reflect the updated schedule at latest by Sunday 2/25 10PM.

Thanks,

Jon & Marcus

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

2 Rounds

10 Banded Good Mornings

10 Banded Bicep Curls

10 Banded Cat Cow

10/10 Crossband Walk

10 Steps, Walking Toe Touches

B. Mobility/Activation

Pike Stretch

Spend 1:30 here, pulling chest closer to thighs, then relaxing every 5-10 sec, PNF style.

Shoulder Extension Bridge

3-5 Reps

C1. Specific Strength

10 Bench Press @ empty barbell

-directly into-

6 Supinated Grip Ring Rows

-then-

2×5 Bench Press, building to starting load

C2. Specific Metcon

@ light DBs

5 DB RDLs

5 DB Deadlifts

-then-

10 Straight Leg Situps

-then-

6 DB Deadlifts @ workout weight

6 V-Ups -or- workout mod

Metcon

Metcon (Time)

10 rounds:

10 Cal Row

200 m Run

10 Burpees

10 Wall Balls 20/14lbs

10 Box Jumps

10 Ball Slams
TC: 60 Minutes

Score: Time

Extra Accessory

CrossFit Open Skill Accessory (Checkmark)

EMOM 10 minutes

AMRAP 30 sec
Choose a weak movement. This movement must be light (below 50% of your max rep if it’s a barbell).

CrossFit – Sat, Feb 24

Announcements

Sign up for the CrossFit Open! Sign up and more details here >>

• CrossFit Open sign up is live! – We would love for as many people as possible to sign up for the CrossFit Open this year. Instead of the team options we have done in the past few years, we will have a group competition with details on the page below. For those that want an official score, come out on Fridays 3/1, 3/8 and 3/15 to the 5:45PM class. Even if you can’t make those times, we’d love to see you sign up on the full site. Sign up and more details here >>
• Current roster below. Who else wants in?

Reminder that starting 2/26 we will have classes meet with our updated schedule summarized in this Wodify announcment. Log into Wodify to view a visual.

Note that some reservations that are in place for next week may need to be made again as we revise the listed class times in Wodify.

Wodify will reflect the updated schedule at latest by Sunday 2/25 10PM.

Thanks,

Jon & Marcus

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

‘Line Drill Simon Says’

Pick 4-6 of your favorite line drills:

– high knees

– butt kicks

– carioca

– lateral lunges

– fast feet

– lunge and twist

Line your athletes up on one side of the gym. You’ll call the movement and as athletes begin moving to the other side of the gym and back, you can call out a new movement or keep them going on the same. Play for 4-5min.

B. Mobility/Activation

Prone Shoulder Swimmers

Accumulate 20 reps per side.

Down Dog Calf Pedals

Accumulate 20 reps per side.

C1. Specific Metcon

5 Inchworms

5 Handstand Scap Shrugs

3 Wall Walks -or- 25’-50’ Bear Crawl

25’ HSW -or- workout mod

-then-

5/5 Walking Lunge Steps

-then-

@ light DB

3/3 DB Power Snatch

3/3 DB Walking Lunge Steps

3 DB Power Cleans

C2. Specific Metcon cont’d

2:00 Practice B-Skip Drill

-then-

25’ HSW -or- workout mod

200m Run

25’ Single DB OHWL @ workout weight

Metcon

Metcon (Time)

For time

100′ HS walk

800m Run

100′ Single DB OHWL 1x 50/35 lbs

800m Run

100′ Single DB OHWL 1x 50/35 lbs

800m Run

100′ HS walk
TC: 30 Minutes

Score: Time

KG: 22.5/15

Scaling Options

Beginner

For time

50′ Bear Crawl

400m Run

50′ BW Walking Lunge

400m Run

50′ BW Walking Lunge

400m Run

50′ Bear Crawl

Intermediate L1

For time

6-8 Wall Walks

800m Run

100′ Single DB OHWL @ 35/25 lbs

800m Run

100′ Single DB OHWL @ 35/35 lbs

800m Run

6-8 Wall Walks

Intermediate L2

For time

25-50′ HS walk

800m Run

100′ Single DB OHWL @ 35/25 lbs

800m Run

100′ Single DB OHWL @ 35/25 lbs

800m Run

25-50′ HS walk

Team Workout (Time)

For time, with a partner

150′ HS walk*

800m Run

150′ Single DB OHWL 1x 50/35 lbs

800m Run

150′ Single DB OHWL 1x 50/35 lbs

800m Run

150′ HS walk*
Here partners must split the HSW and OHWL in 25′ increments, ‘you go, I go’ style, and will perform the 800m runs together

*HS walk subs: Spotted feet elevated wheelbarrow walk or 6 box around the worlds = 150′ HS walk

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Extra Accessory

Upper Accessory (Checkmark)

3 sets

20 Banded Skull Crushers

20 Banded T (no hold)

10/10 Split Stance Banded Fly

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CrossFit – Fri, Feb 23

CrossFit Tysons Corner – CrossFit

Warm-up (No Measure)

A. General

3 Rounds

5 Straight Leg Situps

5 Plate Ground to Overhead (15-25lbs)

5 Up Downs

5/5 Box Step Ups (workout height)

B. Mobility/Activation

KB Child’s Pose

Spend 1:00 with palms face down on the handle of one KB, head through the window of the arms, pressing down lightly, then relaxing, PNF style.

PIgeon Pose on Box

Spend 1:00 per side working dynamically through different angles and corners of the hip joint, as well as playing with a bent back leg or straight back leg. Athletes can also lay over their front leg or sit tall and reach to explore different avenues of this stretch.

C1. Specific TTB

10 Scap Pull Ups

10 Kip Swings (emphasis on global shapes and length and tension in arch)

-then-

3-5 Min of TTB timing drill

-then-

5 Kipping Knee Raise

5 Toes to Eye Level

3-5 TTB -or- workout mod

C2. Specific Metcon

@ light KB

10 Russian Swings, emphasis on leg extension

5 KB Swings

-then-

5 Burpees w/lunge step to box

6 Box Jump Overs @ workout height

-then-

4 KB Swings @ workout weight

6 Burpee Box Jump Over @ workout height

8 TTB

Metcon

Metcon (Time)

6 rounds for time

Rx:

9 KB Swings @ 24/16 Kg

12 Burpee Box Jump Overs @ 24/20″

8 Toes to Bar

Rx+:

9 KB Swings 32/24 Kg

12 Burpee Box Jump Overs 24/20″

15 TTB
TC: 25 Minutes

Score: Time

Scaling Options

Beginner

6 rounds

6 KB Swings @ 12/8 Kg

9 Burpees

12 Hanging Knee Raise

Intermediate L1

9 KB Swings @ 16/12 Kg

12 Burpee Box Jump Overs @ 24/20″

15 Toes to Eye Level

Extra Accessory

Post Chain (Checkmark)

4 sets

20/20 Banded Side-lying Clamshell

10/10 Single Leg Glute Bridge

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CrossFit – Thu, Feb 22

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

AMRAP 4 minutes

10 Air Squats w/3sec pause in bottom

10/10 Crossband Lateral Walk

20sec/side Banded Front Rack Stretch

5 Slow Pushup Negatives

B. Mobility/Activation

Hip 90/90 Switches

Accumulate 5-7 slow reps in each direction, taking a few seconds in the end range, basically in pigeon. Make sure the feet are wide enough to get the knees into a 90eg position.

C1. Specific Strength

10 Back Rack Elbow Rotations

10 Empty Bar Front Squats

-then-

2×2 Front Squats building to 65%

*emphasis on speed in the concentric phase

C. Specific Metcon

2 Rounds

3 Empty Bar Power Cleans (2nd round building towards workout weight)

4 Pushups -or- workout mod

5 Air Squats

-then-

1 full round of ‘The Chief’ @ workout loading and scales

Weightlifting

Front Squat (EMOM 10 minutes
2 Front Squats @ 65%
*Speed Focus)

TC: 10 Minutes

Score: Weight

Scaling Options

Beginner

EMOM x 10:

2 @ technical

Intermediate

As written

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
This is a benchmark workout. Only record Rx if completed exactly as written.

TC: 19 Minutes

Score: Sum Total Rounds + Reps

KG: 61/43

Scaling Options

Beginner

AMRAP 3 x 5

3 Power Cleans @ 75/55

5 Elevated Bar Pushups

7 Air Squats (to target if needed)

-rest 1 minute b/w-

Intermediate L1

AMRAP 3 x 5

3 Power Cleans @ 95/65

4 Pushups

9 Air Squats

-rest 1 minute b/w-

Intermediate L2

AMRAP 3 x 5

3 Power Cleans @ 115/85

6 Pushups

9 Air Squats

-rest 1 minute b/w-

Extra Accessory

Post Chain (Checkmark)

3 sets

25 Banded Good Mornings

8/8 DB Crossbody Single Leg RDL @ light

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CrossFit – Wed, Feb 21

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

‘Fish Game’

Play this fun game for 4-8 min (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. Mobility/Activation

Barbell Assisted Straddle Stretch

Accumulate 1:00 total

Keep it dynamic by using PNF and by reaching the torso towards each knee, side to side.

-then-

Accumulate 20 PVC Around the Worlds

C1. Specific Weightlifting

15 Wide Leg Glute Bridge

-then-

@ empty barbell

10 Wide Stance Good Mornings

10 Kang Squats

10 Sumo Deadlifts

-then-

2×5 Sumo Deadlifts, building to working weight

C2. Specific Metcon cont’d

@ empty barbell

5 RDLs

5 Strict Press

5 Push Press

5 Front Squats

5 Thrusters

5 Hang Power Snatch

-then-

4 Cal Row + 4 Thrusters + 4 Cal Row + 4 Hang Power Snatch + 4 Cal Row + 4 Push Press (barbell @ workout weight)

Weightlifting

Sumo Deadlift (E2MOM x 5
3 reps @60%)

TC: 18 Minutes (8 minutes to warm-up, 10 working minutes)

Score: Weight

Scaling Options

Beginner

E2MOM x 5:

3 @ technical

Intermediate

As written

Metcon

Metcon (Time)

For Time

Rx:

2 rounds

8/6 Cal Row + 8 Thrusters @ 75/55 lbs

-into-

2 rounds

10/8 Cal Row + 10 Hang Power Snatch @ 75/55 lbs

-into-

2 rounds

12/9 Cal Row + 12 Push Press @ 75/55 lbs

Rx+:

2 rounds

8/6 Cal Row + 8 Thrusters 95/65 lbs

-into-

2 rounds

10/8 Cal Row + 10 Hang Power Snatch 95/65 lbs

-into-

2 rounds

12/9 Cal Row + 12 Push Press 95/65 lbs
TC: 14 Minutes

Score: Time

KG: 43/30

Scaling Options

Beginner

For Time:

2 rounds

4/3 Cal Row + 6 Thrusters @ 45/35 lbs

-into-

2 rounds

6/5 Cal Row + 8 Hang Power Snatch @ 45/35 lbs

-into-

2 rounds

8/6 Cal Row + 10 Push Press @ 45/35 lbs

Extra Accessory

Lower Body Accessory (Checkmark)

3 sets

20 Banded Leg Extension

45sec Wall Sit

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CrossFit – Tue, Feb 20

CrossFit Tysons Corner – CrossFit

Warm-up

A. General

3:00 Machine, increase pace every min

-then-

10 Inchworms

10 Ring Rows

10/10 Prone Swimmers

10 Hollow Ups

10 Seated Wall Slides

B. Mobility/Activation

2 Sets:

15sec Dead Hang

-directly into-

10 Scap Pulls

-rest 30sec-

15 sec Handstand Hold on Wall

-directly into-

10 Handstand Scap Shrugs

-rest 1:00-

C1. Specific Metcon

5 HSPU Negatives -or- Pike HSPU negatives -or- Seated DB Press

3 HSPU -or- workout mod

-then-

10 Kip Swings

2-3 Strict Pull Ups -or- 3-5 Ring Rows

3-5 Kipping/Butterfly Pull Ups -or- workout mod

3 CTB Pull Ups

C2. Specific Metcon, cont’d

3-5 CTB -or- workout mod

7 Machine Cals

3-5 HSPU -or- workout mod

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

Rx:

4 CTB Pull-Ups

12/9 Cal Machine

4 Handstand Push-Ups

Rx+:

8 CTB

12/9 Cal Machine

8 HSPU
TC: 20 Minutes

Score: Rounds + Reps

Scaling Options

Beginner

AMRAP 20

8 Ring Rows

9/6 Cal Machine

8 Seated DB Press @ 2×25/15lbs

Intermediate L1

AMRAP 20

8 Box Assisted CTB

12/9 Cal Machine

8 Pike HSPU, feet on box

Extra Accessory

Upper Accessory (Checkmark)

3 sets:

5/5 Single Arm DB Incline Bench Press

5/5 Single Arm DB Bent Over Row

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