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!
6:30AM Workout w/ Coach Sarah (Monday, Tuesday, Wednesday & Friday)
https://us02web.zoom.us/j/83984543154?pwd=N3BhWGlabEpWUllxejZiOG1sR3V2Zz09
Noon Virtual CrossFit (Monday – Friday)
https://zoom.us/j/831864415
5PM Virtual CrossFit (Monday – Friday)
https://zoom.us/j/438964011
8PM ROMWOD (Everyday)
https://zoom.us/j/665364559?pwd=U0F5THVIT1R4NTV5N3pBV0NCTFVZZz09
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