WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Bike x 1:00

Inchworm x 6

Band Pull Apart x 12

2 Rounds

Barbell RDL x 8

Hang High Pull x 8

3 Pos Power Clean (high hang, above knee, mid shin) x 3

Weightlifting

Power Clean (5 x 4 @80%)

Record weight used

**Superset w/

5-10 Strict Pullups**

Refer back to 11/3, 11/8, and 11/16. We established a heavy 1rm on 11/3. Otherwise look at one of the other dates and just bump up your weight a little.

All performed as singles

Metcon

Metcon (4 Rounds for reps)

2:30 Work / 1:00 Rest x 4 Sets

20 Alt DB Snatch

10 Burpees to Target

Max Double Unders
Record Double Unders for each round

(Divide by 2 if recording single unders)

Focus on your set up for the DB Snatch, find a hip position that works for you (minimizing lower back stress). Also for burpees you must find a bar that you are able to jump and touch with BOTH hands.

CrossFit North Reston – CrossFit

Weightlifting

Bench Press (3 x ME @65/75/85%)

Record final set

** Refer back to 11/8**

ADD 5 POUNDS TO ALL SETS

Metcon

Metcon (Calories)

EMOM 16

Min 1) Bike x Max

Min 2) Weighted Step-Up x 16 (8/Leg)

Min 3) Plank x 1:00

Min 4) Rest
Record total bike calories

(Sum of weight for step-ups in notes)

CrossFit North Reston – CrossFit

Metcon

Metcon (4 Rounds for reps)

On a 40min Running Clock…

Teams of 2.

(Only 1 person works at a time)

AMRAP 9

Max Cal Row

*Switch w/ partner every 10/7 Cals

1:00 Rest

AMRAP 9

8 Deadlifts

6 Hang Power Clean

4 Shoulder to Overhead

*Switch w/ partner after each round

1:00 Rest

AMRAP 9

Max Cal Row

*Switch w/ partner every 10/7 Cals

1:00 Rest

AMRAP 9

8 Deadlifts

6 Hang Power Clean

4 Shoulder to Overhead

*Switch w/ partner after each round

1:00 Rest
Record total cals/reps for EACH amrap

Should be a fun team workout. Be ready to work off those thanksgiving feasts.

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

For Time

Teams of 2

20 Burpee Box Jumps

30 DB Snatch

20 Burpee Box Jumps

40 Wall Balls

30 DB Snatch

20 Burpee Box Jumps

50 Push-ups

40 Wall Balls

30 DB Snatch

20 Burpee Box Jumps

60 Double Unders (Each)

50 Push-ups

40 Wall Balls

30 DB Snatch

20 Burpee Box Jumps

70/50 Cal Bike

60 Double Unders (Each)

50 Push-ups

40 Wall Balls

30 DB Snatch

20 Burpee Box Jumps
Record total time

Minimal equipment needed for this one, but still alot of work to get done. Come in a break a sweat before all of your Thanksgiving day plans!

CrossFit North Reston – CrossFit

Metcon

Metcon (Weight)

EMOM 30

Min 1) Row x 14/11

Min 2) Row x 14/11

Min 3) DB Front Rack Reverse Lunge x 8 (Left Leg)

Min 4) DB Front Rack Reverse Lunge x 8 (Right Leg)

Min 5) Row x 14/11

Min 6) Row x 14/11

Min 7) DB Front Rack Reverse Lunge x 8 (Left Leg)

Min 8) DB Front Rack Reverse Lunge x 8 (Right Leg)

Min 9) Leg Raises x 15

Min 10) Leg Raises x 15
Record sum of DBs held for the reverse lunges

One long piece to work through today. Should have some rest built in on lunge portions. Leg raises may be completed on the floor or on the incline bench like we did last week. This one should be fun.

** REMEMBER NO 6:15PM CLASS TONIGHT**

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Bike x 1:00

Banded Hanstring Stretch x :30

Glute Bridge x 10

3 Rounds

BB RDL (Building) x 6

Plank x :30

Weightlifting

Deadlift (4 x 5 @75%)

Record weight used

Refer back to 11/18/21. You should be working off of your heavy 2-rep from that day. If you were not ik class, use today to work up to a 2-rep and post.

These should be singles (w/proper set up) or controlled touch and go reps for each set.

Metcon

Metcon (4 Rounds for reps)

2 Rounds

AMRAP 3

Bike x 12/9

KBS x 15

1:00 Rest

AMRAP 3

6 Front Squat

6 Bar Facing Burpee

1:00 Rest
Record total reps for each AMRAP (4 scores)

Pace like a 12:00 workout, not a 3:00 AMRAP.

Front squat weight shoukd be a “heavier” thruster weight for most. Defintely should be able to hit all 6 reps each set. Also if KBS tends to be problematic, slow down for some heavy KB RDLs for a set of 10 each round.

CrossFit North Reston – CrossFit

Weightlifting

Bench Press (3 x ME @75%/85%/95%)

Record final set

Week 3 of our bench cycle. Remember to please record your results, this will help you immensely in the last half of this cycle.

Metcon

Metcon (Time)

For Time

10-8-6-4-2

Hang Power Snatch

**30 Double Unders Between Each Set**

(2:00 Rest)

10-8-6-4-2

Thruster

**5 Chest to Bar Pullups Between Each Set**

(2:00 Rest)

10-8-6-4-2

Push Press

**8 Toes to Bar Between Each Set**
Record total work time (subtract 4 min from final clock time)

During your rest, most of you should add some weight to your barbell for each section. Push press will be the heaviest, followed by thruster, and the hang power snatch.

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Team WOD

For Time

30/20 Cal Bike

12 Round Relay

3 Power Clean

4 Front Squat

3 Lateral Burpees

30/20 Cal Bike

12 Round Relay

3 Power Clean

4 Shoulder to Overhead

3 Lateral Burpees

30/20 Cal Bike
Record total time

Split bike calories between team members. For the barbell/burpee work, one person must complete a full round before their partner can begin the next round

CrossFit North Reston – CrossFit

Weightlifting

Push Jerk (5 x 4 @80%)

Record weight used

For those working the jerk today, really focus on your re-dip/ receiving position.

Push Press (5 x 4 @80%)

Record weight used

Same as last week, you will be choosing either of the overhead variations to work through for today.

Refer back to 10/29/21

Metcon

Metcon (4 Rounds for calories)

AMRAP 3 x 4 Rounds (1:00 Rest Between)

12 DB Bench

50 Double Unders

Max Cal Row
Record calories for each round

CrossFit North Reston – CrossFit

Weightlifting

Deadlift (2 x 6, 2 x 4, 2 x 2)

Record final set

Follow Structure :

Every 3:00 x 6 Rounds

Bike x :40 (Moderate Pace)

Deadlift x 6/6/4/4/2/2 (Building)

Use the bike as a means to stay warm and keep moving. Dont have to hold a hard pace, dont want it to take anything away from your ability to pull heavy. Please stay focused on positioning under these heavy loads. If your feeling a little beat up from the week, feel free to stick with sets of six throughout today.

Metcon (Weight)

EMOM 16

Min 1) 12 x 1.5 Goblet Squats

Min 2) 15 x Incline Leg Raises

Min 3) 16 x Renegade Rows (8/Arm)

Min 4) Rest
Record weight held for goblet squats

Don’t sleep on these drills. Time under tension is the key to maximize benefit from these movements today. Each movement should take almost the entire minute of you are keeping good tempo/tension. Good luck!