WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Cat/Cow x 10

Spider-Man Lunge Hold x :30/side

90/90 Hip Rotations x 10

2 Rounds

Row x 8/6 Cals

Goblet Squat x 10

Pushup x 10

Metcon

Metcon (3 Rounds for time)

Teams of 2

Every 10:00 x 3 Rounds

50/40 Cal Row

40 Front Squats

350m Team Run

30 Lateral Burpees
Record time for each round

Too warm to pass up getting you guys outside in December. We wont be running for another few months so no complaining.

Front squats need to be completed in sets of 8-12. If you struggle with the front rack postion, grab a heavy set of DBs and hit some DB front squats for this one.

CrossFit North Reston – CrossFit

Weightlifting

Push Press (4 x 2 @90%)

Record weight used

Push Jerk (4 x 2 @90%)

Record weight used

Refer back to 12/2, 11/19, 11/12

Metcon

Metcon (10 Rounds for reps)

Every 2:00 x 10 Rounds (5/each— Alternating)

HSPU x 6

Double Under x 35

————

Alt DB Snatch x 10

Alt Rev Lunge x 16
Record times for each block

CrossFit North Reston – CrossFit

Weightlifting

Deadlift (5 x 3 @85%)

Record weight used

Perform singles for all sets today. I know we were a little grip intensive for cardio Wednesday, so break these up and execute perfect singles.

Superset w/

:60 Plank

Or

Weighted Situps x 15-20

Metcon

Metcon (6 Rounds for calories)

6 Sets

:30 Max Assualt Bike

Superset w/

Curtsey Step-Ups x 10-12/Leg (Odd Sets)

Banded Hip Thrust x 10 (:05 Hold) (Even Sets)
Score is bike calories for each set

(Calories @ :30sec mark)

PUSH the bike today! Supersetting with glute work in between. Even if you normally don’t feel barbell hip thrusts properly, banded should allow you better position to really get a hard contraction in the glutes. Everyone needs to be feeling the burn today.

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

For Time

5 Rounds

10/8 Cal Row

10 Wall Balls

200’ Farmers Carry

4 Rounds

30 Double Unders

10 Toes to Bar

200’ Farmers Carry

3 Rounds

15/12 Cal Row

15 Wall Balls

200’ Farmers Carry

2 Rounds

60 Double Unders

15 Toes To Bar

200’ Farmers Carry

1 Round

20/16 Cal Row

20 Wall Balls

200’ Farmers Carry
Record total time

Cardio Wednesday!!

This one takes a little time to set up/coordinate with larger groups. Please make sure you are all signing into class so I can better have everything set up for all of you.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Row x :45

Inchworm x 6 (w/:05 hamstring stretch hold)

90/90 Rotations x 10

2 Rounds

Barbell RDL x 6

Barbell Bent Over Row x 6

Barbell Strict Press x 6

Use the 3-Position Power Clean on your first couple warm-up sets

-High Hang Power Clean

-Above Knee Power Clean

-Mid Shin Power Clean

Weightlifting

Power Clean (4 x 3 @85%)

Record weight used

All lifts should be performed as singles.

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1:30 Work/:30 Rest

14/11 Cal Row

Max Pushups (Time Remaining)
Record total pushups

We have hit a piece like this before (I will have the dates up shortly). Please focus on QUALITY over quantity for this piece, and maintain your standards.

CrossFit North Reston – CrossFit

Weightlifting

Bench Press (3 x ME@70/80/90%)

Record final set

Similar to last week. If you have been following the cycle, refer back to previous weights and increase by 2.5-5lbs.

Metcon

Metcon (Time)

For Time

2 Rounds

Bike x 20/14

Hang DB Snatch x 30 (15/Arm)

Goblet Squat x 25
Record total time

You do not need to alternate for the db snatch work. Want to see everyone push the pace on this one.

CrossFit North Reston – CrossFit

Metcon

Metcon (4 Rounds for reps)

Team WOD

With a running clock….

…at the 0:00

AMRAP 8:

30/24 Cal Row

20 Power Cleans

…at the 10:00

AMRAP 8:

20/14 Cal Bike

30 Front Squats

…at the 20:00

AMRAP 8:

30 Lateral Burpees

20 Power Cleans

…at the 30:00

AMRAP 8:

20 Toes To Bar

30 Front Squats
Record total reps for EACH amrap

Lighter barbell work for this one today. Break up reps however you would like, just make sure someone is always working.

CrossFit North Reston – CrossFit

Weightlifting

Deadlift (5 x 4 @80%)

Record weight used

Refer back to 11/18 and 11/23 for deadlift history.

All singles today! And no dropping the barbell from the top.

Metcon

Metcon (Weight)

Every 3:00 x 5 Rounds

HSPU x 5

Walking Lunge x 20 (10/Leg)

KB Row x 8/Arm
Record weight used for lunges

Refer to 11/4, was the last time we had working sets of 20 walking lunges.

Also, not a huge window to get work done. You will all have to keep a good pace to have a little rest on the end of each round.

CrossFit North Reston – CrossFit

Weightlifting

Push Press (5 x 3 @85%)

Record weight used

Push Jerk (5 x 3 @85%)

Record weight used

Remember you are selecting either push press OR push jerk.

This is based off of your 2-rep

Metcon

Metcon (3 Rounds for reps)

On A Running Clock

3 Rounds

Min: 0:00-1:30

Bike x Max (1:00)

Min: 1:30-3:00

DB Bench/Pushups x Max (1:00)

Min: 3:00-4:30

Pullups x Max (1:00)
Record totals for EACH movement

Really want focus to be accumulating some volume in the upper body. Select a variation that you can work with. Take note of any modifications…you will see this one again.

CrossFit North Reston – CrossFit

Metcon

Metcon (9 Rounds for time)

On A Running Clock

(0-2min.)

200/160m Row

10 Hang Power Cleans

(2-4min.)

200/160m Row

10 Toes-To-Bar

(4-6min.)

200/160m Row

15 Wall Balls

(6-10min.)

400/320m Row

15 Hang Power Cleans

(10-14min.)

400/320m Row

15 Toes-To-Bar

(14-18min.)

400/320m Row

20 Wall Balls

(18-26min.)

800/640m Row

20 Hang Power Cleans

(26-34min.)

800/640m Row

20 Toes-To-Bar

(34-42min.)

800/640m Row

25 Wall Balls
Record time of completion for EACH block

(Entering in 9 Times)

Cardio Wednesday!!!!! Notice why we havent had any rowing this week so far? Now you know why. Come ready to get after this one, gotta dive into quick since we need 42 minutes! Good luck!