20200504

CrossFit North Reston – CrossFit

Announcement

Join us for a Zoom class this week!

8PM ROMWOD (Sunday-Friday)

https://zoom.us/j/665364559?pwd=U0F5THVIT1R4NTV5N3pBV0NCTFVZZz09

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Single Leg Deadlifts (total)

10 Lateral Lunges (total)

5 Push-up to Down Dog
Single Leg Deadlift: https://www.youtube.com/watch?v=HtHxnWmMgzM

Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88

Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 5:

2 Goblet/DB Squats

2 DB Deadlifts

4 Goblet/DB Squats

4 DB Deadlifts

6 Goblet/DB Squats

6 Deadlifts

8,8..10,10..12…

continue pattern until time expires.

-Rest 2:00-

AMRAP 5:

2 Alternating DB Lunges

2 DB Power Cleans

4 Alternating DB Lunges

4 DB Power Cleans

6 Alternating DB Lunges

6 Power Cleans

8,8..10,10..12…

continue pattern until time expires.

ZERO EQUIPMENT VERSION:

AMRAP 5:

10 Air Squats

10 Alternating Lunges

-Rest 2:00-

AMRAP 5:

10 Good Mornings

10 Pistols or Jump Squats
*If you are using two DBs, carry them in the front rack position on either shoulder. If you are using one DB, hold it like a goblet.

*If you have a barbell at home, use 115/75 for all movements, scale accordingly.

DB Deadlift: https://www.youtube.com/watch?v=JNpUNRPQkAk

DB Deadlift (if you only have 1 DB): https://www.youtube.com/watch?v=AtgGdHQjpHY

DB Power Clean: https://www.youtube.com/watch?v=viWI2rEt-HU

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

Jump Squats: https://www.youtube.com/watch?v=87ynaOgFplw

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

3 Sets:

20 DB/Weighted Split Squats*

20 Supermans

10 Single Leg Glute Bridges / Leg

*Use a backpack or unweighted squats as available.

STRETCHING:

AMRAP 5:

7 Slow Squat Therapy Squats

…then

:30 Pigeon Stretch / Leg
DB Split Squat: https://www.youtube.com/watch?v=WLeh4V7n4ow

Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA

Single Leg Glute Bridge: https://www.youtube.com/watch?v=H-9xxJLGSBM

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

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