16 May 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Mini Band Lateral Taps x 8/side

Pike w/Alt Toe Tap x 8/side

Pull Aparts x 15

Weightlifting

Strict Press (3 x 3 @87.5)

Record weight used

Refer to:

5/9 (82.5%)

5/2 (77.5%)

4/25 (85%)

4/18 (80%)

Metcon

Metcon (Time)

5 Rounds

8 Shoulder to Overhead

6 Chest to Bar

7/5 Cal Bike

1:00 Rest
Record total time

Barbell weight should be something you are confident you can stay unbroken with.

14 May 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Couch Stretch x :30/Side

Pigeon Stretch x :30/Side

Adductor Stretch x :30/Side

90/90 Rotations x 10

3 Rounds

Bike x :30

Split Squat Hold x :20/Side

Air Squat x 10

Metcon

Metcon (Time)

Teams of 2

20 Round Relay

(10/each)

Row x 12/10 Cals

Goblet Walking Lunge x 12 (6/6)

Goblet Squat x 8

Pushup x 10/7
Record total time

Great test leading up to Murph, pushing some volume in the squat and pushup patterns. Alternate with your partner until each of you have completed 10 rounds.

13 May 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Band Assisted Hamstring Stretch x :60/side

Tall Plank to Pike x 10

Inchworm x 10

Every 2:00 x 4 Rounds

Bike x :30

RDL/Deadlift x 6-8 (Light-Building)

Weightlifting

Deadlift (3 x 3 @87.5%)

Record weight used

Refer to:

5/06 (87.5%)

4/26 (77.5%)

4/21 (85%)

4/15 (80%)

Metcon

Metcon (Time)

For Time

3 Rounds

8 Front Squats

8 Pullups

20 Double Unders

(2:00 Rest)

2 Rounds

10 Front Squat

10 Pullups

40 Double Unders

(1:00 Rest)

1 Round

12 Front Squats

12 Pullups

60 Double Unders
Record total time

12 May 2022

CrossFit North Reston – CrossFit

Warm-up

()

Weightlifting

Bench Press (1 x 3)

Build to a heavy triple

Then complete:

4 x 3 @85-90%

Metcon

Metcon (Time)

FOR TIME

500/400m Row

20 Bar Facing Burpees

10 Shoulder to Overhead

-Rest 1:00-

300/250m Row

15 Bar Facing Burpees

10 Shoulder to Overhead

-Rest 1:00-

200/150m Row

10 Bar Facing Burpees

10 Shoulder to Overhead
Record total time

11 May 2022

CrossFit North Reston – CrossFit

Metcon

Metcon (6 Rounds for time)

Every 5:00 x 6 Rounds

Deadlift x 8 @65-70%

Run x 350m

Double DB Walking Lunge x 12 (6/6)
Record time for each round

Load the lunges however you are able to hold the most weight and stay unbroken

10 May 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Adductor Stretch x :30 Side

Spiderman Lunge w/reach x 5/side

Squat to Stand x 5

2-3 Rounds

Bike x :40

KB RDL x 10 / KBS x 15

Goblet Squat x 10

Weightlifting

Metcon (5 Rounds for weight)

5 Rounds

Min 0:00-2:00

15/11 Cal Bike

Min 2:00-4:00

Every :30

1 Squat Clean/Power Clean (Building)
Record weight for each round

(Make sure to specify a power clean or squat clean in notes)

Choose between working a squat clean or power clean for today’s workout. Don’t have to build every round, rather you start more moderate and not build as much in this one.

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1:30 Work / :30 Rest

10 Wall Balls

8 Burpees

Max Double Unders (Time Remaining)
Record total reps of jump rope

(Divide by 2 if completing singles)

09 May 2022

CrossFit North Reston – CrossFit

Weightlifting

Strict Press (4 x 4 @82.5%)

Record weight used

Refer to:

5/2 (77.5%)

4/25 (85%)

4/18 (80%)

Metcon

Metcon (4 Rounds for reps)

4 Rounds

2:00 Work / 2:00 Rest

175/145m Row

8 Toes to Bar

175/145m Row

Max Toes to Bar (Time Remaining)
Record toes to bar for each round

07 May 2022

CrossFit North Reston – CrossFit

Warm-up

()

Metcon

Metcon (Time)

Teams of 2

Chipper Style

For Time

24/20 Cal Row

20 Lateral Burpees

24/20 Cal Row

30 Shoulder to Overhead

20 Lateral Burpees

24/20 Cal Row

40 Wall Balls

30 Shoulder to Overhead

20 Lateral Burpees

24/20 Cal Row

60/42 Cal Bike

40 Wall Balls

30 Shoulder to Overhead

20 Lateral Burpees

24/20 Cal Row
Record total time

06 May 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Band Assisted Hamstring Stretch x :60/side

Tall Plank to Pike x 10

Inchworm x 10

Every 2:30 x 3

Bike x :30

KBS x 15

Strict Pullup x 5-10

Weightlifting

Deadlift (4 x 4 @82.5%)

Record weight used

Refer to:

4/26 (77.5%)

4/21 (85%)

4/15 (80%)

Metcon

Metcon (Time)

For Time

5 Rounds

Bike x 9/7

Power Clean x 6

Front Squat x 6

Pullup x 8

1:00 Rest
Record total time

05 May 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Adductor Rockbacks x 10/ Side

Spiderman Lunge w/reach x 5/side

Squat to Stand x 5

3 Rounds

Bike x :30

Goblet Squat x 8 (:03 Hold)

Weightlifting

Back Squat (3 x 2 @87.5%)

Record weight used

Refer back to:

4/5 (@80%)

4/12 (@85%)

4/19 (@75%)

4/29 (@82.5)

Metcon

Metcon (Time)

For Time

6 Rounds

12 Hang DB Snatch

10 Box Jumps

14/10 Pushups
Record total time

Murph prep day in disguise, break up those pushups before you NEED to.