12 April 2021

CrossFit North Reston – CrossFit

Weightlifting

Deadlift (4 x 7-9)

Record weight/reps

Superset w/

Banded Rotations x 8/Side

Or

Side Plank x :30/Side

Metcon

Metcon (AMRAP – Reps)

1:00 Work / :30 Rest x 6 Rounds

3 Power Cleans

Into

Max Wall Balls (time remaining each round)
Record total wall balls

(Post weight in comments)

10 April 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Team Wod Chipper

For Time

50/40 Cal Row

40/30 HSPU/Push-ups

50 Front Squats

30 Pull-Ups

50 Lateral Bar Burpees

30 Pull-Ups

50 Front Squats

40/30 HSPU/Push-ups

50/40 Cal Row
Record total time

Break up the work however you like. Only one person may work at a time. Dont want people getting too hung up on the hspu, move to pushups if you begin to struggle or are unable to execute hspu.

09 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Active Leg Raise x 6/side

90/90 Hip Rotations (w/glute stretch) x 5/side

2 Rounds

Banded Clam x 10/side

DB Waiter Walk x :30/side

Weightlifting

Romanian Dead Lift (3 x 10)

Record weight used

Superset w/

Curtesy Step-Up x 8/Side

Metcon

Metcon (Time)

For Time

3 Rounds

18/13 Cal Bike

20 Alt DB Snatch

2:00 Rest
Record total time

(Time at the end of 3rd round)

08 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Pushup (3) into Down Dog Hold (:05) x 3

Active Bar Hang x :20

2 Rounds

Hang Muscle Clean x 5

Hang Power Clean x 5

Shoulder to Overhead x 5

Weightlifting

Floor Press (4 x 8)

Record heaviest set

This is our second day working this movement. Aim to go a little heavier then last week (refer to 3/31).

Superset w/

Horizontal Pull Upper Back Work (choose one)

Pull Aparts x 12

Ring Rows x 10

DB/KB Row x 8/Arm

Metcon

Metcon (Time)

For Time:

200m Run

20 Toes to Bar

25 Hang Power Cleans

30 Shoulder to Overhead

25 Hang Power Cleans

20 Toes to Bar

200m Run
Record total time

Thinking most should be working with 95/65 or lighter. Would like to see big sets of hang power cleans. Also alot of grip…a perfect time to practice that hook grip.

Good luck with this one!

07 April 2021

CrossFit North Reston – CrossFit

Weightlifting

Front Squat (3 x 6)

Record weight/reps

Just the same as our deadlift cycle, we are restarting our front squat. Refer back to the last few weeks, you shoukd be aiming to bump another 5-10lbs for your three working sets.

Metcon

Metcon (4 Rounds for reps)

AMRAP 3

Bike x 6 Cal

Reverse Lunge x 10 (5/Leg)

(1:00 Rest)

AMRAP 3

Front Squat x 6

Pushup x 8/5

(1:00 Rest)

AMRAP 3

Bike x 6 Cal

Reverse Lunge x 10 (5/Leg)

(1:00 Rest)

AMRAP 3

Front Squat x 6

Pushup x 8/5
Record total reps at each AMRAP

Everyone is going tonhave to push the pace today. You only have 3 minute windows to work with. Lunges should be completed with db(s). Also make front squats light, shouldnt be much over your standard “thruster” weight.

06 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

PVC Pass Through x 10 / Single Arm Circles x 5

Wall Slides x 8

Active Bar Hang x :20

3 Rounds

Strict Press x 3

Push Press x 3

Push Jerk x 3

Bent Over Row x 10

Weightlifting

Push Jerk (10 x 3)

Record heaviest set(s)

Follow Structure:

EMOM 20

Min. 1) 3 Push Jerks (from the floor )

Min. 2) ** Pull of Choice **

Pull Options:

1.) 2-4 Muscle Ups

2.) 4-6 Chest to Bar

3.) 3-5 Strict Pullups

Metcon

Metcon (Time)

5 Rounds for Time

7 Kettlebell Swings

7 Burpee Box Jumps

7 Kettlebell Swings

30 Double Unders
Record total time

05 April 2021

CrossFit North Reston – CrossFit

Weightlifting

Deadlift (4 x 6-8)

Record weight used

Ideally inwoukd like to see everyone starting over on thos cycle, but you should try to add 5-10lbs on the weight you were previously using

Metcon

Metcon (2 Rounds for reps)

Every 6:00 x 2 Rounds (1:00 Rest Between)

Buy In: 500/400m Row

Into

AMRAP (Time Remaining)

Wall Ball x 15

Toes to Bar x 8 / Situp x 16
Record total reps for each set (you will be entering in two scores)

Alternate rounds with either toes to bar or situps. Scale accordingly to be able to stay moving.

03 April 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (5 Rounds for reps)

In Teams of 2

:90 of Max Cal Row

:90 of Max Toes to Bar

:90 of Max Hang Power Cleans

:90 of Max Shoulder to Overhead

:90 of Max Burpee Box Jumps

2min. Rest

Repeat For 3 Total Rounds
Record total reps at each station

Work may be split however you like. Teams will have :90 at each station to accumulate as many reps as possible, only one teammate may work at a time. Same weight should be used on both barbell movements. Thinking most should be working around 115/75, make sure to select a weight you can move under fatigue.

04 April 2021

CrossFit North Reston – CrossFit

Weightlifting

Power Snatch (5 x 3, 5 x 2, 5 x 1)

Record top end weight

Follow structure:

EMOM 5

3 Power Snatch @70%

(1:00 Rest)

EMOM 5

2 Power Snatch @80%

(1:00 Rest)

EMOM 5

1 Power Snatch @90%

Metcon

Metcon (Time)

For Time

7 Rounds

9/6 Cal Bike

7 Pullups

4 Single Arm Devil Press (2/arm)
Record total time

01 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Couch Stretch x :30

Pigeon Stretch x :30

Cat/Cow x 10

2 Rounds

Prone Single Leg Hip Extension x 10/Leg

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

Weightlifting

Hip Thrust (4 x 12-15)

Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record heaviest set/reps

Superset w/

Split Squat Hold x :20/leg

(Make this more challenging by holding some weight in each hand)

Dont sleep on these movements. These are two drills we should be doing more then we are.

Metcon

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

8 Thrusters

12 Alt Rev Lunges (6/Leg)

40 Double Unders
Record time for each round

Would like to see most loading these lunges. We will review in class options for weight.