20 February 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

32yd Prowler Push (165/125)

5/3 Strict Pullups

10/7 Pushups

15 Air Squat

Metcon

Metcon (8 Rounds for time)

Every 3:00 x 4 Rounds

Row 300/250m

Into

Every 3:00 x 4 Rounds

Bike 16/11 cals
Record time for each interval

This needs to be about as hard of a pace as you can hold. This will be a great recovery day for everyone. For most this should be about 1:00 work followed by 2:00 rest.

RX+

Bike 20/15

(Row stays the same)

Metcon (No Measure)

Plank Endurance

1:00/1:00 x 4 Sets
Hold maximal body tension in during the plank. If you are not feeling your abdominals work, you are doing it wrong and need to adjust.

19 February 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

300/250m Row

10 Burpee Box Step-ups

Weightlifting

Clean and Jerk (8 x 1 @75%, 6 x 1 @77.5%, 4 x 1 @80%)

Perform 8 singles @75%, 6 singles @77.5%, and 4 singles @ 80%. Take rest as needed between reps.

Perform each rep as a single rep. Be as perfect as you can while accumulating reps.

Enter 80% weight in Wodify. All Squat Cleans

Metcon

Metcon (Time)

For Time

Buy in: 40/30 Cal Row

Into..

2 Rounds

10 Box Jumps (24/20)

10 DB Snatch (right arm) 50/35

50′ DB Overhead Carry (right arm)

10 Box Jumps

10 DB Snatch (left arm)

50′ DB Overhead Carry (left arm)
Post total time

RX+

Buyin: 40/30 cal row

Into

3 Rounds

10 Box Jumps

20 Alt DB Snatch (50/35)

25′ Handstand Walk

18 February 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:30sec Bike

10 Behind the Neck Push Press (Snatch Grip)

10 Overhead Squats

Weightlifting

Metcon (5 Rounds for weight)

Every 2:00 x 5 Rounds (Building)

Rd 1: 7 TnG Power Snatch

Rd 2: 5 TnG Power Snatch

Rd 3: 4 TnG Power Snatch

Rd 4: 3 TnG Power Snatch

Rd 5: 2 TnG Power Snatch
Record weight for each round

Metcon

Metcon (AMRAP – Reps)

EMOM 15

Min 1) 10 Burpees

Min 2) 10 Shoulder to Overhead (115/75)

Min 3) Max Chest to Bar Pullups
Record total pull-ups

RX+

12 Burpees

12 Shoulder to Overhead 135/95

Max Muscle ups

Make sure your shoulder to overhead stays unbroken each round. Select a weight you are confident with.

17 February 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12 Wall Balls

3 Wall Walks

:40sec Bike

Weightlifting

Back Squat (3 x 3 @90%)

Record weight used

Metcon

Metcon (Time)

3 Rounds

300/250m Row

6/3 HSPU

10/7 Cal Bike

6/3 HSPU
Post total time

RX+

300/250m Row

10/6 HSPU

15/10 Cal Bike

6/3 Strict HSPU

15 February 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10/6 Cal Bike

10 Air Squats

10 Burpees

Metcon

Metcon (Time)

Teams of 2 (Relay Style- 4rds/each)

8 Rounds

12/8 Cal Bike

8 Chest to Bar

12 DB Box Step-Ups (50/35)
Post total time

RX+

15/10 Cal Bike

6 Muscle Ups

14 February 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike

Into

3 Rounds

:30 Plank

10 RDLs (95/65)

8 Strict Knees to Chest
Super slow on knees to chest.

Weightlifting

Back Squat (4 x 4 @85%)

Record weight used

Metcon

Metcon (Time)

3 Rounds

50 Double Unders

25′ Front Rack Walking Lunge (50/35s)

10/5 HSPU

25′ Front Rack Walking Lunge
Post total time

**Holding 2 DBs for walking lunge

RX+

4 Rounds

15/10 HSPU

13 February 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 x PVC/Banded Pass Throughs

5 x :05 Ring Row Hold

10 Pull Aparts

Weightlifting

Bench Press (1 x 5)

Record daily 5-Rep

It’s been a while since we worked on out bench. Use the first 15 minutes to see what feels difficult for 5. Not a full on max. Dont want to see people failing at attempts.

Metcon

Metcon (Time)

Every 6:00 x 4 Rounds

Prowler x 32yd (225/175)

Bench x 5 @85% part A

DB Row x 8/Arm

Weighted Situp x 20
Post slowest round

Not meant to be a sprint. Keep steady pace each round. Looking for consistency.

12 February 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 10/8 Cals

8 Squats (Empty Bar)

8/5 Pushups

Rd 1 – Back Squats

Rd 2 – Front Squats

Rd 3 – Overhead Squats

Weightlifting

Snatch (8 x 1 @75%, 6 x 1 @77.5%, 4 x 1 @80%)

Perform 8 singles @75%, 6 singles @ 77.5%, and 4 singles @80%. Take rest as needed between reps.

Perform each rep as a single rep. Be as perfect as you can while accumulating reps.

Enter 80% weight in Wodify.

Metcon

Metcon (Time)

For Time

1000/800m Row

15 Pullups

30 DB Snatch (50/35)

15 Pullups

1000/800m Row
Post total time

RX+

1000/800 Row

30 Pullups

50 DB Snatch

30 Pullups

1000/800 Row

11 February 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 x

10 Single DB Step-Ups

10 Single DB Sh-to-Oh

Weightlifting

Power Clean (Every :20 x 8:00 @80%)

Record weight used

Metcon

Metcon (AMRAP – Rounds and Reps)

2:00 Work / 1:00 Rest x 4

Ascending Ladder

Thruster x 2 (75/55)

Box Jump Over x 2

Thruster x 4

Box Jump Over x 4

6

6…

8….

8….
Record total rounds + reps

RX+

Thruster x 3 (95/65)

Box Jump Over x 3

Thruster x 6

Box Jump Over x 6

9

9……

Pick up where you left off each round

10 February 2020


CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 x

1:00 Bike

10 Lateral Lunges

10 Glute Bridges (:05 Hold)

Weightlifting

Back Squat (5 x 5 @75%)

Record weight used

Metcon

Metcon (3 Rounds for reps)

3:00 Work / 1:00 Rest x 3

Bike x 12/8

Push Press x 8 (115/75)

Burpee to Target x ME (Time Remaining)
Score total reps each round (bike cals + push press + burpees)

RX+

135/95

Burpees require you to have to jump and touch the bar with two hands