07 May 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Split Squat x :30

Pigeon Stretch x :30

90/90 Hip Rotations x 10 (5/side)

Into

3 Rounds

Bike x :30

Elevator Goblet Squat x 6 (2 stops)

KB Swing x 12

Weightlifting

Front Squat (4 x 3 Building)

Record heaviest weight

Metcon

Metcon (2 Rounds for time)

For Time

7 Rounds

7 Hang Power Clean

7 Front Squats

(3:00 Rest)

7 Rounds

5 Shoulder to Overhead

5 Lateral Burpees
Record time for each piece

Thinking most should be around 115/75 – 135/95 but ultimately select a weight you can cycle

06 May 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Pec Stretch x :30-1:00

Lat Stretch x :30-1:00

PVC Pass Through x 10 / SA Circle x 5/Side

2 Rounds

Wall Slides x 10

Pushup x 10

Weightlifting

Strict Press (3 x 8-10)

Record weight/reps

Another great time to work in HSPU or HSW skill work im place of strict press today.

Metcon

Metcon (6 Rounds for time)

Every 4:00 x 6 Rounds

Row x 300/250m

Run x 200m
Record time for EACH round

Cardio Thursday! Plus a little murph prep in the process

05 May 2021

CrossFit North Reston – CrossFit

Weightlifting

Deadlift (4 x 3 Building)

Record heaviest weight

Working singles today. Every rep most come down to the floor to rest before starting the next rep.

Metcon

Metcon (Time)

For Time:

3 Rounds:

8 Toes-To-Bar

12 Wall Balls

into

4 Rounds

6 Toes-To-Bar

10 Weighted Reverse Lunges

into

5 Rounds

4 Toes-To-Bar

8 Thrusters
Record total time

Fun one today! Would like to see most try to keep unbroken sets throughout the workout

04 May 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:30 Lat Stretch

8 Pushups (focus in scapular movement)

15 Pull Aparts

Weightlifting

Floor Press (3 x 10)

Record heaviest weight used

Remember to utilize a pause in each rep.

*Superset w/

Max Effort Strict Pullups

(Min of 6/set)

Metcon

Metcon (Time)

For Time:

20 Burpees To Target

30 Double Unders

30/20 Push-Ups

30 Double Unders

30 Goblet Squats

30 Double Unders

30/21 Cal Assault Bike

30 Double Unders

30 Goblet Squats

30 Double Unders

30/20 Push-Ups

30 Double Unders

20 Burpees to Target
Record total time

Lots of horizontal pressing today (burpees AND push-ups), you will need to adjust push-ups to make sure you are able to knock out a minimum of 5 at a time. Goblet squats should be done with a single db or kb. And don’t be scared of that bike… one and done today.

03 May 2021

CrossFit North Reston – CrossFit

Weightlifting

Push Press (3-4 x 5 Building)

Record heaviest set of five

Metcon

Metcon (Time)

Every 4:00 x 5 Rounds

18/14 Cal Row

15 KBS

5 Push Press (@80-85% Part A)
Record slowest round time

(Post weight in notes)

01 May 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (3 Rounds for time)

Teams of 2

Chipper Style

(Only one person works at a time)

Every 10:00 x 3 Rounds

50 Deadlifts

50 Wall Balls

60/50 Cal Row

50/40 Push-ups
Record time for each round

30 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

T-Spine Ext x 10

T-Spine Rotation x 5/side

Wall Slides x 10

2 Rounds

Pushup (3) to Down Dog (:05) x 3

DB Waiter Walk x :30/arm

Goblet Squat Hold x :20

Weightlifting

Strict Press (3 x 6-8)

Record weight/reps

Refer back to 3/8

**For those who are able, you may also work on Strict HSPU for part A today**

Metcon

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

Thruster x 10

Double Under x 50

Bike x 10/6
Record time for each round

This should be a sprint to the finish each round. Fast but repeatable is what we are after.

29 April 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (4 Rounds for time)

On A Running Clock…..

0:00-8:00

3 Rounds

20/16 Cal Row

10 Toes to Bar

8:00-16:00

3 Rounds

12 Hang Power Snatch

6 Burpee Box Jump Over

16:00-24:00

3 Rounds

20/16 Cal Row

10 Toes to Bar

24:00-32:00

3 Rounds

12 Hang Power Clean

6 Burpee Box Jump Over
Record time for each section

Cardio Thursday!!

Excited to see everyone work through this one today. You may adjust weight for the snatch portion and the clean portion. Obviously both need be cycled (thinking 75/55 for snatch and 95/65 – 115/75 for cleans).

28 April 2021

CrossFit North Reston – CrossFit

Weightlifting

Deadlift (3 x 9-11)

Record weight/reps

Last day of DL cycle. I know these rep ranges are going to be difficult for some of you, if you need to break up your set, do so with as little rest as possible before picking it back up and finishing.

Superset w/

12 DB Rows/Arm

Metcon

Metcon (Time)

For Time

5 Rounds

5 Front Squat

5 Chest to Bar

10 DB Reverse Lunges (5/5)

5 Pullups

1:00 Rest
Record total time

27 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

PVC Pass Through x 10 / Single Arm Circles x 5

Cat/Cow x 10

Wall Slides x 8

3 Rounds

Row x 1:00

Strict Press x 3

Push Press x 3

Push Jerk x 3

Weightlifting

Push Jerk (3 x 8)

Record weight/reps

Metcon

Metcon (3 Rounds for reps)

3min. to get as far as possible….

10 DB Snatch

200m Run

30 Single Arm DB Shoulder-to-OH (15/side)

40 Double Unders

50 Sit-Ups

Max Cal Bike (Time Remaining)

Rest 1min.

5min. to get as far as possible….

(Same Workout)

Rest 2min.

7min. to get as far as possible….

(Same Workout)
Record total reps for EACH amrap

(The run only counts as 1 rep)

Start workout over every amrap (not where you left off). Do not be intimidated by the bike, most will not have too terribly long to spend on there, but if/when you get there, really try to push till the end.