CrossFit Tysons Corner – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5 minutes
5/5 Box Step Ups
10 Air Squats (2sec pause in bottom)
15 sec Handstand Hold -or- Banded Overhead Press Hold
B. Mobility/Activation (2 Min)
World’s Greatest Stretch
Complete 10 elbow taps + turn and reach per leg for a total of 20 reps.
C1. Specific Weightlifting (3 Min)
5/5 Russian Step Ups @ unweighted
5/5 Double DB Russian Step Ups @ light DBs
C2. Specific Metcon (8 Min)
10 Handstand Scap Shrugs (can be done piked on a box)
5 HSPU Negatives -or- Pike HSPU negatives -or- Pushup Negatives
3 HSPU -or- workout mod
-then-
8 Wall balls @ workout weight
5 HSPU -or- workout mod
8 Wall Balls @ workout weight
Weightlifting
Weightlifting (Weight)
Double DB Russian Step Up
5×3/3 @ heavy
Box @ 24/20in
TC: 10 Minutes
Score: Total Load
Scaling Options
Beginner
5×3/3 @ technical
Box @ low
Intermediate
As Written
Metcon
Metcon (Time)
4 Rounds
Rx:
15 Wall Balls @ 14/10
6-8 HSPU
15 Wall Balls @ 14/10
-rest 1:00 b/w rounds-
Rx+:
15 Wall Balls 20/14 lbs
15 HSPU
15 Wall Balls 20/14 lbs
-rest 1:00 b/w rounds-
TC: 16 Minutes
Score: Total Time incl Rest
KG: 9/6
Scaling Options
Beginner
4 Rounds
12 Wall Balls @ light
8-10 Seated DB Press @ 2 x Light
12 Wall Balls @ light
-rest 1:00 b/w rounds-
Intermediate L1
4 Rounds
15 Wall Balls @ 14/10
10 Pike HSPU, feet on box
15 Wall Balls @ 14/10
-rest 1:00 b/w rounds-
Extra Accessory
Upper Accessory (AMRAP – Reps)
Pullup Accessory:
Banded Pullup Burnout Ladder
Set 1: AMRAP with 2 medium bands
Set 2: AMRAP with 1 medium band
Set 3: AMRAP with 1 light-medium band
Set 4: AMRAP with 2 light bands
Set 5: AMRAP with 1 light band
Don’t be alarmed if your reps per set go down dramatically as you move through the 5 sets. Aim to start with a band setup that allows for 15-20 reps, and finish with a band setup that allows for 3-5 Reps on the final set. Goal is more reps than last week, Week 16, or using lighter bands across.
CrossFit Tysons Corner WODs 