CrossFit North Reston – CrossFit
Announcement
The gym is open again! Join us for an in-person, indoor class at the gym at 6:30am, Noon, or 5:30pm on weekdays and at 9am on Saturdays. There is a 15 person cap on each of these classes, so please be sure to sign in as soon as you know you’re coming. We have left the “At-Home Workout” sign-in available on Wodify in case you’d like to do the workout at home and still log your score.
We can’t wait to see you!
Warm-up
Warm-up (No Measure)
AMRAP 4:
10 Alternating Spiderman Stretch
20 High Knees
10 Air Squats
20 Butt Kickers
10 Frankensteins
Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU
Frankensteins: https://www.youtube.com/watch?v=i0ZM7SsD5YI
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
For Time:
27 DB Front Squat*
15 Burpee Over DB
9 Single Arm DB Power Clean (Left)
9 Single Arm DB Power Clean (Right)
21 DB Front Squat
15 Burpee Over DB
9 Single Arm DB Power Clean (Left)
9 Single Arm DB Power Clean (Right)
15 DB Front Squat
15 Burpee Over DB
9 Single Arm DB Power Clean (Left)
9 Single Arm DB Power Clean (Right)
*Use 1 DB for all movements at a moderate weight. Ideally you can use a weight that forces you to break up each set of Front squat 1-2 times.
ZERO EQUIPMENT VERSION:
For Time:
27 Air Squat + Lunge Left + Lunge Right
27 Burpees
:60 Glute Bridge Hold
27 Air Squat + Lunge Left + Lunge Right
27 Burpees
:60 Glute Bridge Hold
27 Air Squat + Lunge Left + Lunge Right
27 Burpees
:60 Glute Bridge Hold
*If you have access to a barbell, perform the front squats and power cleans at 95/65, scale accordingly. You should be able to do all movements without breaking more than twice.
Perform the Air Squat + Lunge Left + Lunge Right as a complex. Each complex is 1 rep.
Single Arm DB Power Clean: https://www.youtube.com/watch?v=ukI1RDMkrWY
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUPIMENT ACCESSORY:
AMRAP 7:
15 Seated Leg Raises over DB
30 Alternating Single Leg Seated Leg Lifts
15 Plank Side Bend / Side
STRETCHING:
2 Sets:
:30 Arm Circles Forward and Backward
:30 Around the Worlds
:30 Dislocates
:30 Hold at Bottom of Squat
Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU
Single Leg Seated Leg Raises Over DB: https://www.youtube.com/watch?v=Fve8o9_BR4o
Plank Side Bend: https://www.youtube.com/watch?v=pdj39vLsoew