28 July 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Sumo Squat Hold

:30 Split Squat Hold

2 Rounds

10 Goblet Squat

3 Wall Walks

Weightlifting

Front Squat (5 x 3)

EMOM 5

3 Front Squat

1:00 Rest/Build

EMOM 5

3 Front Squat

Refer back to 7/16. We made 3 jumps during front squat work, your goal today should be to use the weights you used in sets 2 and 3.

Record heaviest block

Metcon

Metcon (4 Rounds for reps)

2:00 Work/ 2:00 Rest x 4

Handstand Pushup x 6/4

Deadlift x 6

Double Unders x Max (time remaining)
Record double unders each round

Deadlifts should be heavy today, but still able to hold on for an unbroken set of 6.

At Home Workout

Metcon (AMRAP – Rounds)

No Equipment

AMRAP 20:

10 Narrow Grip Push-up

20 Alternating Reverse Lunges*

30 V-ups

*Substitute 10 single leg squats as needed.

Minimal Equipment

AMRAP 20:

5 Strict Handstand Push-up*

10 Single Leg Squats**

15 Single DB Swings

*Substitute 10 Push-up or 10 DB Strict Press as needed.

**Substitute 10 Alternating DB Lunges as needed.
Warm Up:

On a 5:00 Clock

10 Windmills Forward

10 Windmills Backward

10 Arm Swings Front to Back

10 Alternating Triangle Pose Stretch

Categories: WOD

Previous Post:

«

Next Post:

»