CrossFit Tysons Corner – CrossFit
Warm-up
A. General (5 Min)
8 Box Step Ups @ low
10 Ring Rows
8 Box Step Ups @ low
10 Toe Tap and Reach
8 Box Step Ups @ workout height
10 Banded Overhead Press
B. Mobility/Activation (2 Min)
Band Pull Throughs
Accumulate 20 reps with a heavy band, focus on a deep hinge – driving the butt back into a good post chain stretch, and a big squeeze of the quads and glutes at lockout.
C1. Specific Weightlifting(4 Min)
5/5 Single Arm DB Bent Over Row @ light
5/5 Single Arm DB Bent Over Row @ mod
C2. Specific Metcon (8 Min)
@ empty barbell
10 Back Rack Elbow Rotations
5 Dip & Drive (slow dip, fast drive)
5 Push Press
-then-
6 Push Press @ workout weight
6 KBS @ workout weight
6 Box Jumps @ workout height
Weightlifting
Weightlifting (Weight)
Single Arm DB Bent Over Row
Build to 5rm Per Arm
Sub Pendlay Row if equipment concerns.
TC: 10 Minutes
Score: Load
Scaling Options
Beginner/Intermediate
As Written
Metcon
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
This is a benchmark wod. Only record Rx if completed exactly as written.
TC: 20 Minutes
Score: Rounds + Reps
KG: 52/39
Scaling Options
Beginner
8 Push Press @ 45/35 lbs
8 KBS @ 12/8
8 Box Step Ups @ 18/14 in
Intermediate
10 Push Press @ 75/55 lbs
10 KBS @ 16/12
10 Box Jumps @ 24/20 in
Extra Accessory
Post chain (Weight)
Weighted GHD Hip Extensions
3 x 8 @ heavy, 2-3sec lower
CrossFit Tysons Corner WODs 