CrossFit North Reston – CrossFit
Announcement
Join us for a Zoom class this week!
6:30AM Workout w/ Coach Sarah (Mondays & Wednesdays)
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
9AM Virtual CrossFit (Saturdays Only)
https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09
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