20200429

CrossFit North Reston – CrossFit

Announcement

Thank you for participating in our recent poll regarding Zoom class times. With your input, we’ve decided to modify our schedule. See you soon!

9AM Virtual CrossFit (Saturdays Only)


https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Single Leg Bodyweight Deadlifts / Side

5 Arm Circles Forward / Back

5 Inchworm Push-ups

10 Air Squats
Single Leg Deadlift (perform without weight): https://www.youtube.com/watch?v=b9bHy3ojQWA

Inchworm Push Up: https://www.youtube.com/watch?v=2OFMP_LhcB8

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 12:

6 Alternating DB Lunges

4 DB Hang Power Cleans

6 DB Push Press

ZERO EQUIPMENT VERSION:

AMRAP 12:

12 Alternating Lunges

6 Tuck Jumps

12 Plank Up Down
*If you have a barbell at home, use 115/75 for all movements, scale as needed

*If you only have 1 DB or KB, use the following rep scheme:

6 Alternating DB Lunges (goblet)

4 Hang Power Cleans (per side)

6 DB Push Press per side

DB Hang Power Clean: https://www.youtube.com/watch?v=ukI1RDMkrWY

Tuck Jump: https://www.youtube.com/watch?v=jNuaFm7Z2Ns

Plank Up Down: https://www.youtube.com/watch?v=LICrkuVmD4M

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

5 DB Arnold Press / arm

10 DB Tricep Extensions

10 DB Hammer Curls / arm

ZERO EQUIPMENT ACCESSORY:

4 Sets:

5 Diamond Push-ups

10 Sphinx Push-ups

20 Object Curls*

*If available use a loaded backpack or any object as needed.

STRETCHING:

3 Sets:

10 Reps Squat Therapy Squats

:30 Couch Stretch / Leg
Arnold Press: https://www.youtube.com/watch?v=zvId5KzQGwk

DB Tricep Extension: https://www.youtube.com/watch?v=ntBjdnckWgo

Hammer Curl: https://www.youtube.com/watch?v=P5sXHLmXmBM

Diamond Push Up: https://www.youtube.com/watch?v=XtU2VQVuLYs

Sphinx Push-up: https://www.youtube.com/watch?v=CXwRO5AZY34

Squat Therapy: https://www.youtube.com/watch?v=UeXwvxUk47g

Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q