20200615

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

Categories: WOD

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