CrossFit Tysons Corner – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5 minutes
30 Single/Double Unders
5 Cal Machine
5 Broad Jumps
10 Straight Leg Situps
B. Mobility/Activation (2 Min)
Banded Front Rack Stretch
Spend 1:30/side, and keep it dynamic by flossing through all corners of the stretch – moving the hand left and right, internally and externally rotating, moving the elbow up and down.
C1. Specific Weightlifting (5 Min)
@ empty barbell
5 Back Rack Elbow Rotations
3 Hang Muscle Cleans
3 Hang Power Cleans
-then-
2-4 Hang Power Cleans, building to working load
C2. Specific Metcon (4 Min)
3 Cleans @ workout weight
6 Machine Cals
12 AbMat Situps
24 Double Unders
Weightlifting
Hang Power Clean (6 x 3 reps @ 60%
)
TC: 12 Minutes
Score: Load
Scaling Options
Beginner
6×3 @ Technical
Intermediate
As Written
Metcon
Metcon (5 Rounds for weight)
8-6-4-2-1
Low Hang Power Clean
30 Russian Twists
Rest 90 seconds
Increase weight each round
TC: 22 Minutes
Score: Weight
Extra Accessory
Upper Accessory (Checkmark)
Pullup Accessory:
Attempt Strict Pullup
-then-
Box Assisted Pullup Eccentrics
5 x 10 @ 2-3sec lower
CrossFit Tysons Corner WODs 