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!

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

Categories: WOD

Previous Post:

«

Next Post:

»