CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
10 Cat/Cow
10 PVC Pass Throughs
10 PVC Around the Worlds
3 Rounds
Row 10/8 Calories
5 Bar Complex
(Front Rack Rev Lunge Each Leg + Front Squat)
Weightlifting
Push Press (4 x 8)
Record heaviest weight
Continue to work at or slightly above the weight you have been using the last few weeks.
Refer to 7/31 (we did sets of 6). These DONT have to be an exaggerated slow decent, bur do focus on fully locking out each rep with only a single dip.
Metcon
Metcon (Time)
5 Rounds
50 Double Unders
10 Hang Power Snatch
Record total time
Select a weight that is challenging. You should not be able to cycle all 10 unbroken, every round. Really focus on pulling yourself under the bar each rep and locking your arms out before standing.
At Home Workout
Metcon (AMRAP – Rounds)
No Equipment
The “Hotel Test”
AMRAP 10:
20 Air Squats
20 Jumping Lunges
20 V-Ups
Minimal Equipment
Tabata DB Thruster
– Rest 5:00
Tabata DB Lunge
*Tabata = 8 Rounds :20 on / :10 off.
Warm Up
AMRAP 7:
10 Bootstrappers
100′ Bear Crawl
100m Jog or :30 High Knees in Place