28 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Lat Stretch

:30 Front Rack Hold

:30 HS Hold

Into

3 Rounds (Building)

5 Deadlift

5 Hang Power Clean

5 Push Press

Metcon

Metcon (Time)

For Time

20 Rounds

3/2 HSPU

3 Power Cleans (80-85%)

6 Lateral Burpees / 30 Double Unders (Alternating)
Record total time

(Post power Clean weight in notes)

Pace out of the gate, dont come out too fast. Try to select a hspu scale that will allow you to be successful. Don’t make the mistake of scaling too hard because the sets are small….volume is large today!

27 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Calf Stretch/side

:30 Hamstring Stretch/side

:30 Pigeon Stretch/side

Into

2 Rounds

300/250m Row

10 Walking Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

300/250m Row

10 DB Snatch

10 Weighted Step Up

1:00 Rest
Record Rounds + Reps

(Row counts as 1 Rep)

5:00 Rest/Transition

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

150m Run (Dumpster + Back)

16 OH Rev Lunges (w/Plate)

10 Weighted Situps (w/Plate)

1:00 Rest
Record Rounds + Reps

(Run counts as 1 rep)

26 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Calf Stretch

:30 Spiderman Lunge Hold

:30 Squat Hold

Into

2 Rounds

Bike x :30

Front Squat x 10

DB Strict/Push Press x 6

Weightlifting

Front Squat (3 x 3, 1 x ME @85%)

Record Max Set

Superset with/

DB/KB Overhead Waiters Walk x :40/Arm

Metcon (Weight)

Accessory Metcon

Every 3:00 x 4 Rounds

18 Wall Balls

24 KB/DB Rows (12/arm)
Record weight used for rows

24 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

PVC Pass Through x 10

PVC Shoulder ER x :30/side

Lat Stretch x 1:00

Goblet Squat x 10 (:05 Hold)

2 Rounds

:30 Bike

5 Front Squat

5 RDL

5 Hang High Pull

5 BTN Push Press

5 Hang Power Snatch

Metcon

Metcon (Time)

Partner Wod

(Relay Style)

10 Rounds (5/Each)

Athlete 1:

10 Hang Power Snatch

10 Front Squats

10 Pull-ups

Athlete 2:

350m Run
Post total time

23 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up

2 Rounds

1:00 Hamstring Stretch

6 InchWorms

Into

2 Rounds

Row x 1:00

10 BB RDL

5 Pushup to Down Dog

Weightlifting

Deadlift (1 x 6)

Work up to a heavy 6-rep

Metcon (5 Rounds for reps)

2:00 Work/2:00 Rest x 5 Rounds

12 Bar Facing Burpees

6 Deadlifts @85% part A

Max Double Unders (Time Remaining)
Record reps of Double Unders for each round

(If you are hitting singles, divide your score by 2 when you post)

22 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Cat/Cow x 10

Child’s Pose x :30

Lat Stretch x :30

into

2 Rounds

10 Kip Swings

8 Hang Power Clean

6 Push Press
I would build up to a little OVER what you plan to use for the push press. Should be unbroken during the metcon, and make sure to keep these push press.

Metcon

Metcon (Weight)

EMOM 35

Min 1) Row 12/10

Min 2) Push Press x 8

Min 3) Bike x 12/8

Min 4) Toes to Bar x 10

Min 5) Run x 150m

Min 6) Plank x :40

Min 7) Rest
Record weight used for push press

21 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Calf Stretch

:30 Spider-Man Lunge

:30 Lat Stretch

Into

2 Rounds (Empty/Light Bar)

5 Front Squat

5 Back Squat

5 Overhead Squats

Weightlifting

Front Squat (3 x 5, 1 x ME @80%)

Record Max Effort set

Superset w/

4 Sets Max Pullups

(Record total reps in notes)

Metcon (Time)

Every 4 x 4 Rounds

12 Wall Balls

6 Step Through Lunges (w/Wall Ball)

1:00 Farmers Carry
Post slowest round

20 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

T-Spine Ext x 10

T-Spine Rotation x 5/Side

1:00 Pigeon Stretch/Side

into

3 Rounds (Building)

Bike x :30

3 Deadlifts

3 Hang Power Clean

3 Power Cleans

Metcon

Metcon (Weight)

EMOM 25

Min 1) Power Clean x 5

Min 2) Alt Weighted Step ups x 12

Min 3) Hspu x 8/4

Min 4) Bike x 12/7

Min 5) Rest
Record weight used on Power cleans

19 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Hamstring Stretch x 1:00

Band Assisted Leg Lowering x 8/Leg

Single Leg RDL x 8/Leg

Wall Walks x 4

Metcon

Metcon (AMRAP – Reps)

4:00 Work / 1:00 Rest x 4 Rounds

500/400m Row

20 DB Snatch

Max Toes to Bar (Time Remaining)
Score is total toes to bar

Metcon (Weight)

Midline Accessory

Russian Twists x 10/side

Renegade Rows x 10/side
Record DB weight used

17 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10/8 Cal Row

8 Rev Lunges

6 Pushup to Down Dog

Metcon

Metcon (Time)

Teams of 2

For Time

60/40 Bike Cals

8 Rounds (Relay Style)

20 Weighted Walking Lunges (Goblet Hold)

10/5 HSPU

100/80 Cal Row

8 Rounds (Relay Style)

10 Shoulder to OH

10 Toes to Bar
Post total time

Break Bike/Row uo however you woukd like.