20200601

CrossFit North Reston – CrossFit

Announcement

Join us for an outdoor WOD at Baron Cameron Park on Tuesdays and Thursdays at 5pm. Be sure to sign-in on Wodify, registration opens at 8pm the night before. For more information, see your email from Monday, June 1.

You can still join us for a Zoom Class!

6:30AM Workout w/ Coach Sarah (Mondays, Tuesdays, Wednesdays and Fridays)

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 (Sunday – Friday)

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)

AMRAP 5:

20 Reverse Lunge

10 Glute Bridges

10 Pigeon Stretch

10 Toe Touch and Jump
Glute Bridge: https://www.youtube.com/watch?v=zSjcjLzBZvs

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

Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION

3 Rounds

1:00 Max Reps DB Thruster

1:00 Max Reps DB Strict Upright Row

1:00 Max Reps DB Squat

1:00 Max Reps DB Bent Over Row

1:00 Max Reps DB Lunge

1:00 Max Reps DB Swing

1:00 Rest

ZERO EQUIPMENT VERSION

3 Rounds

1:00 Max Jump Squat

1:00 Max Reps Plank T Rotation

1:00 Max Reps Unweighted Thruster

1:00 Max Reps Alternating Single Leg V-up

1:00 Max Reps Lunge

1:00 Burpees

1:00 Rest
*If you have a barbell at home, perform the thrusters, upright rows, squats, bent over rows, and lunges with either an empty barbell or 75/55. Scale accordingly, the goal is high reps at a light weight.

DB Upright Row: https://www.youtube.com/watch?v=VtCGdQti7c0

DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0

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

Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E

Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

20 Glute Bridges w/ DB

20 Alternating Single Arm & Leg Plank

OR

ZERO EQUIPMENT ACCESSORY:

3 Sets:

20 Glute Bridge w/ Feet Together

20 Alternating Single Arm & Leg Plank

STRETCHING:

3 Sets:

:30 Push-up to Downward Dog

:30 Puppy Dog Stretch

:30 Standing Straddle
Alternating Leg/Arm Lift in Plank: https://www.youtube.com/watch?v=iWjH5xgZgyQ

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

Puppy Dog Stretch: https://www.youtube.com/watch?v=ly5DZSbXH2s

Standing Straddle: https://www.youtube.com/watch?v=ChPXd7lYub8

Categories: WOD

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