20200502

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)

AMRAP 5:

100m Run or 0:30 Run in Place

20 Bodyweight Single Leg Deadlifts

20 Bodyweight Glute Bridges
Single Leg Deadlift (no weight, just tap ground): https://www.youtube.com/watch?v=b9bHy3ojQWA

Glute Bridge: https://www.youtube.com/watch?v=zSjcjLzBZvs

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

On an 12:00 Clock:

600m Run*

30 Goblet Squats

50 Up-Downs

….then

In the remaining time, complete as many DB/KB swings as possible

ZERO EQUIPMENT VERSION:

On an 12:00 Clock:

600m Run*

30 Alternating Pistols or Reverse Lunges

60 Jumping Jacks

….then

In the remaining time, run as many meters as possible.

*Substitutions:

Run = 150 Double Unders, 300 Single Unders or 2:30 run in place
Score is number of swings or meters run at the end.

Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM

Pistol & Scaling: https://www.youtube.com/watch?v=pMCMZN3fj_A

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

5 Sets:

15 Single DB/Weight Good Mornings

30 Bicycle Crunches

ZERO EQUIPMENT ACCESSORY:

15 Staggered Stance Good Mornings / Leg

30 Bicycle Crunches

STRETCHING:

3 Sets:

:30 Seated Forward Fold

:30 Frog Stretch

:30 Pigeon Stretch / leg
DB Goodmorning: https://www.youtube.com/watch?v=ZjtCkPtzYtM

Bicycle Crunches: https://www.youtube.com/watch?v=9FGilxCbdz8

Staggered Stance Good Morning: https://www.youtube.com/watch?v=Fu_mFEutaH0

Seated Forward Fold: https://www.youtube.com/watch?v=E_tpej4HH_M

Frog Stretch: https://www.youtube.com/watch?v=DkeJ17kps1c

Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA