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 during the week 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)
On a 5:00 Clock:
10 Toe Touch + Jump
10 Inchworms – no push-up
10 Leg Swings Each Leg
10 Sit-ups
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
For Time:
42-30-18
Burpees Over Dumbbell
Alternating DB Power Snatch
— You want to use moderate loading on the DB’s. If you can’t perform at least 7 reps in a row then reduce the loading.
ZERO EQUIPMENT VERSION:
For Time:
42-30-18
Burpees
Jump Squats
— Focus on keeping your heels down during the squat and jumping up as high as you can. The squats don’t need to be cycled quickly.
If you chose to use a barbell, complete traditional power snatches at 75/55, scale as necessary.
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 sets
15 DB Shrugs
15 DB Curls
15 DB Calf Raises
ZERO EQUIPMENT ACCESSORY:
Accumulate
100 Lying Toes-to-Bar.
*Every minute on the minute perform 10 flutter kicks
STRETCHING
3 Sets:
:60 Couch Stretch / Leg
:60 SLOW Air Squats with hold
:60 Standing Forward Fold
DB Shrugs: https://www.youtube.com/watch?v=g6qbq4Lf1FI
Lying Toes to Bar: https://www.youtube.com/watch?v=d5yQMplTevU&t=117s
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q