04 August 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

For Time

32/23 Cal Bike

35 Situps

30 Double Unders

25 Wall Balls

200m Run

15/12 Cal Row

10 Toes to Bar

35 Situps

30 Double Unders

25 Wall Balls

200m Run

15/12 Cal Row

10 Toes to Bar

30 Double Unders

25 Wall Balls

200m Run

15/12 Cal Row

10 Toes to Bar

25 Wall Balls

200m Run

15/12 Cal Row

10 Toes to Bar

200m Run

15/12 Cal Row

10 Toes to Bar

15/12 Cal Row

10 Toes to Bar

10 Toes to Bar
Record total time

Everyone should be familiar with this structure. We can make some modifications if necessary if your hands are a little beat up or sore from monday/tuesday this week. Remember the goal for today is setting a pace and keeping your heart rate up for 30-40min.

Cardio Wednesday!

03 August 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Active Bar Hang x :30

PVC Pass Throughs x 10

2 Rounds

Wall Slides x 6

Pushup (x 3)— Pike (x :10 Hold)

Pull Aparts x 10

Weightlifting

Push Jerk (1 x 3)

Record heavy 3-rep

Recomended Sets

Set 1: x 5 @75%

Set 2: x 4 @85%

Set 3: x 3 @95%

Set 4: x 3 @100%+

Do not need to follow sets, but same as yesterday, do make sure to get ample build up sets.

Metcon

Metcon (2 Rounds for time)

Every 2:00 x 4 Rounds

10 DB Bench Press

10-15 Pullups

Into

Every 2:00 x 4 Rounds

10 Hang Power Snatch

50 Double Unders
Record slowest round for each block

(Round 1= slowest bench/pullup round)

Round 2 = slowest snatch/du round)

02 July 2021

CrossFit North Reston – CrossFit

Weightlifting

Back Squat (1 x 5, 1 x 3, 2 x 2)

Record heaviest 2-Rep

Recomended Sets

5 @80%

3 @85%

2 @90%

2 @95%

2@100%+

Looking for everyone to work up to a heavy 2-Rep today. You do not need to follow set/reps above, but please take time hitting adequate build up sets.

Metcon

Metcon (Weight)

3 Rounds

Min 0-2: 8 Reverse Lunges + 10 Front Squats (Use 2 DB/KB in front rack)

Min 2-4: 30/24 Cal Row

Min 4-6: 15-20 Hanging Knee Raises (weighted if possible)/8-10 Strict Toes to Bar
Record sum of DB/KB weight used for lunges and squats

Just to clarify, the first 2 min block you will alternate reverse lunge for 4 on each leg straight into 10 squats.

31 July 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (4 Rounds for reps)

AMRAP 30

Teams of Two

Buy In: 50/35 Cal Bike

THEN:

350m Run and Power Cleans

350m Run and Jerks

350m Run and Toes to Bar

350m Run and Lateral Burpees
Score TOTALS for each movement

**Refer back to 11/28/20

For example, One Partner is running, while the other partner is doing as many Power Cleans as possible. When the first partner finishes the run, you will switch and the other partner will do as many cleans as possible while the other is running. When both of you each complete both exercises you will move on to the next exercise. If you get through all of the four exercises before 30 minutes, you will start back at Cleans. 50 Cal bike can be split however you want.

30 July 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Bird Dog x 5/Side

Childs Pose – Cobra Pose x 5/Position

90/90 Hip Rotations x 10

Into

2 Rounds

Goblet Squat x 8

Reverse Lunges x 6/Side

KB RDL x 8

Weightlifting

Back Squat (4 x 5 )

Record heaviest set

Stay between 70-80% dor working sets today.

Hard workouts this week….Using today as bit of a deload, planning on going heavy on Monday. Use your working sets today to really push depth/tempo/control on each rep.

*As a reminder, these %’s are based off your 2-rep.

Metcon

Metcon (AMRAP – Reps)

EMOM 16

Min 1) 15 Wall Balls

Min 2) 16 DB Walking Lunges

Min 3) Max Pushups

Min 4) Rest
Score total pushups

(These need to remain QUALITY)

29 July 2021

CrossFit North Reston – CrossFit

Weightlifting

Deadlift (4 x 8)

Record heaviest set

Refer back to 7/6. Build weight through your working sets as needed. I would start around 75% of what you hit on 7/6.

Superset w/

15-20 Weighted Situps

Metcon

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

Row x 300/250m

Alt DB Snatch x 16
Record time for each round

28 July 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

For Time….

5 Rounds

25 Double Unders

9/7 Cal Bike

Into

5 Rounds

10 Pullups

200m Run

Into

5 Rounds

25 Double Unders

9/7 Cal Bike

Into

5 Rounds

10 Front Squat

200m Run
Record total time

As expected….Cardio Wednesday!

A couple different variations to get through this piece today. Regadless, come ready to work!

27 July 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Active Bar Hang x :30

PVC Pass Throughs x 10

2 Rounds

Wall Slides x 6

Pushup (x 3)— Pike (x :10 Hold)

Pull Aparts x 10

Weightlifting

Push Jerk (1 x 5, 1 x 4, 1 x 3, 1 x 2)

Record final set

Set 1: x 5 @75%

Set 2: x 4 @85%

Set 3: x 3 @90%

Set 4: x 2 @95%

**Rember these should be based off your 3-rep. If you are using somthing heavier, you should be working at 85-90% as your “training max”**

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 3:00 AMRAP (1:00 Rest between)

3 Burpee

6 Shoulder to Overhead

9 Kettlebell Swing
Record total Rounds + Reps

Pick up where you left off each AMRAP. Barbell weight should be on par with about what you would do for a thruster weight.

26 July 2021

CrossFit North Reston – CrossFit

Weightlifting

Back Squat (1 x 5, 1 x 4, 1 x 3, 1 x 2)

Record heaviest set

Set 1: x 5 @70%

Set 2: x 4 @80%

Set 3: x 3 @85%

Set 4: x 2 @95%

Metcon

Metcon (AMRAP – Reps)

As far as you can go in 15 min…

12-11-10-9-8-7-6-5-4-3-2-1

Cal Row

Wall Balls

Hang Power Cleans

Toes-To-Bar
Record total reps

To start the workout you will begin with 12 reps of each movement, folowed by 11 reps of each movement, and then 10, 9, 8…..reaching as far as you can down the ladder in 15 min. I think some

of you will get pretty close.

24 July 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Partner Wod

Teams of 2

For Time

2 Rounds

200 Double-Unders

50 Thrusters

800 Row (200m Intervals)

50 Toes to Bar

800m Run (200m Intervals)
Record total time

Thrusters should be loaded just a little heavier then normal (still be able to hit atleast 5 before setting the bar down).