WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Hip Flexor Stretch x :30/side

Glute Bridge x 10 (:03 Hold)

Active Bar Hang x :10-:20

1 Round

90/90 Hip Rotations x 10

Deadbug x 20

Kip Swings x 10

Metcon

Metcon (4 Rounds for time)

Every 8:00 x 4 Rounds

Row x 300/250m

Toes to Bar x 10

DB Walking Lunge x 20 (10/10)(Single DB/KB)

Toes to Bar x 10

Row x 300/250m
Record time for EACH round

Shades of Cardio Wednesday today!!!☠️

Refer back to last Wednesday (4/27), we had a workout with a 20 step lunge walk, try to hold on to that same weight for today’s workout.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Couch Stretch x :60/side

Glute Bridge x 10 (:06 Hold)

90/90 Rotations x 10

Inchworms x 10

DB Pullovers x 10

PVC External Rotation x 5 (:10)

Every 2:00 x 3

Double Under x 25

Hang High Pull x 3

Hang Power Clean x 3

Weightlifting

Metcon (Weight)

5 Sets (Building)

Clean Complex

1 Clean Deadlift

+

1 Hang Power Clean (Below the Knee)

+

1 Hang Power Clean (Above the Knee)
Record heaviest weight used

Part A today is all about practice.

Refer back to 4/14. We did something very similar to this, will give many of you a great ballpark number to shoot for.

Metcon

Metcon (Time)

6 Rounds For Time

6 Hang Power Clean

8 Bar Facing Burpees

40 Double Unders

1:00 Rest
Record total time

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 (4 x 5 @77.5%)

Record weight used

Refer to:

4/25 (85%)

4/18 (80%)

4/11 (75%)

Metcon

Metcon (2 Rounds for time)

On a Running Clock….

@0:00

3 Rounds For Time

10/7 Cal Bike

15 Wall Balls

15 Situps

@10:00

3 Rounds For Time

10/7 Cal Bike

15 Wall Balls

15 Situps
Record the time of completion for each piece

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

For Time

3 Rounds

800m Run (200m Intervals – 2/each)

40 Toes to Bar

30 DB Snatch

20 Burpee Box Jump Over
Record total time

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

EMOM 9

Min 1) Row x 10/8

Min 2) Split Squat Hold x :20/:20

Min 3) Goblet Squat x 10

Weightlifting

Back Squat (4 x 4 @82.5%)

Record weight used

Refer back to:

4/5 (@80%)

4/12 (@85%)

4/19 (@75%)

Metcon

Metcon (Time)

Every 4:00 x 4 Rounds

Run x 350m

Back Reverse Lunges x 12 (6/6)
Record slowest round

Temps look to be a little cold for the A.M. classes tomorrow so you may sub another piece of cardio equipment in place of the run.

Back Rack Lunge (4 x 12)

Record weight used for metcon

Also wanted to attach this piece so you will be able to refer back and look at your history.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

:60 Foam Roll T-Spine/Mid Back

:60 Foam Roll Lats

Cat/Cow x 10

3 Sets

-Pull Aparts x 12

-Tricep Pushdown x 12

-Hanging Leg Raise x 6

Weightlifting

Bench Press (1 x 6)

Record heaviest set

Most of you should have a recent 5-rep that you should be looking to hit for a set of 6.

Metcon

Metcon (Calories)

EMOM 16

Min 1) Bike x Max Cal

Min 2) Rest

Min 3) Double DB Tempo Z-Press x 6 + Wall Ball x 15

Min 4) Rest
Record total bike calories

(and details of z-press in notes)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Hip Flexor Stretch x :30/side

Pigeon Stretch x :30 Side

Adductor Stretch Rockbacks x 10/side

Hip Circles x 5/side

Glute Bridge x 10

Weightlifting

Metcon (Weight)

4 Sets:

-Weighted Step-Ups/Single Leg Squats x 6/Leg

-DB Row x 6/Arm (Heavy)
Record weight used for row

Try to really challenge yourself in the last couple sets (increasing depth or load)

Metcon

Metcon (Time)

For Time

3 Rounds

400/320m Row

20 Alt V-Ups

20 Walking Lunges (Single DB)

15 Pullups
Record total time

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

90/90 x 10 (w/Glute Lift)

EMOM 9

Min1) Bike x 8/6

Min 2) RDL x 8

Min 3) Plank x :30

Weightlifting

Deadlift (4 x 5 @77.5%)

Record weight used

Refer back to 4/8/22

Metcon

Metcon (Time)

Every 3:00 x 5 Rounds

Bike x 10/7

Double Under x 40

Front Squat x 6
Record slowest round

CrossFit North Reston – CrossFit

Warm-up

()

Weightlifting

Strict Press (3 x 3 @85%)

Record weight used

Superset w/

DB Rows x 10/Arm

Metcon

Metcon (4 Rounds for time)

Every 5:00 x 4 Rounds

300/250m Row

10 Push Press

15 Pushups

20 Box Jumps
Record time for EACH round

CrossFit North Reston – CrossFit

Metcon

Metcon (4 Rounds for reps)

AMRAP 25

Teams of Two

Buy In: 50/35 Cal Bike

THEN:

350m Run and Power Cleans

350m Run and Jerks

350m Run and Rowing (cals)

350m Run and Lateral Burpees
Score TOTALS for each movement

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 25 minutes, you will start back at Cleans. 50 Cal bike can be done in two and split however you want.