26 April 2021

CrossFit North Reston – CrossFit

Weightlifting

Front Squat (2 x 9)

Record weight/reps

Make sure to get a good 3-4 buildup sets prior to hitting these 2 working sets.

Metcon

Metcon (Time)

For Time

Row 400/330m

8 Rounds:

5 Wall Balls

3 Burpees

1 Power Clean

Row 400/330m

8 Rounds:

5 Wall Balls

3 Burpees

1 Power Clean

Row 400/330m
Record total time

Fun structure today. Lots of transitions in this workout. Take advantage of these small rep ranges, stay unbroken and cut down on rest between movements.

24 April 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

For Time

20 Round Relay (10/each)

100m Run

4 Deadlifts

7 Toes to Bar

Buy Out:

60/50 Cal Row

30 Bar Facing Burpees
Record total time

Deadlifts should be toward the heavier side of what you are comfortable using in a metcon.

23 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Cat/Cow x 10

Lat Stretch x :30

Single Arm Circle x 5/Side or PVC Pass Through x 10

Into

2 Rounds

Hang High Pull x 5

Hang Muscle Snatch x 5

Weightlifting

Hang Power Snatch (2 x 5, 2 x 3 Building)

Record top weight

Superset w/

6-8 Hanging Abdominal Drill

-Knees to Elbows

-Knees to Chest

-Straight Leg Raise

-Strict Toes to Bar

Metcon

Metcon (Time)

3 Rounds for Time

16 Wall Balls

12/8 Bike

14 Overhead Squats

8 Chest to Bar

1:00 Rest
Record total time

Overhead squat (or front squat) needs to be LIGHT (thinking 75/55 for most, or lighter). Should be a weight that you are confident you can go unbroken with.

22 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10/8 Cal Row

Pushup x 8

Pull Apart x 12

Weightlifting

Floor Press (4 x 7)

Record weight

Building off of last week. Refer to 4/15

Metcon

Metcon (3 Rounds for reps)

Cardio Thursday

EMOM 30

Min 1) Row x 13/11

Min 2) Burpee x 10

Min 3) Situp x 14
Record totals for each category

Round 1 : Total Cals on rower

Round 2 : Total Burpees

Round 3 : Total Situps

Returning back to our long EMOM. I will be making this a little more specific for some of you in class. This is a great test and engine builder for you. Avoid the urge to cherry pick.

21 April 2021

CrossFit North Reston – CrossFit

Weightlifting

Deadlift (4 x 8-10)

Record weight/reps

Superset w/

Half Kneeling SA DB OHP x 6-8/Arm

Metcon

Metcon (Time)

For Time:

Buy In: 500/425m Row

Into

5 Rounds

10 Alt DB Snatch

50 Double Unders
Record total time

20 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Spiderman Lunge w/Reach x 6

Half Kneeling Adductor Stretch x :30

Hip Circles x 6/side

Pause Goblet Squat x 8

Weightlifting

Front Squat (3 x 8)

Record weight/reps

Continuing to build off of 4/14 and 4/7.

Metcon

Metcon (4 Rounds for calories)

EMOM 16

Min 1) Toes to Bar x 12

Min 2) DB Walking Lunge x 20 (10/leg)

Min 3) Bike x :40

Min 4) Rest
Record bike calories for each round

19 April 2021

CrossFit North Reston – CrossFit

Weightlifting

Push Jerk (3 x 7)

Record weight used

Refer back to 4/13 (sets of 6).

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2:30 Work / :30 Rest

200m Run

5 Deadlifts

5 Hang Power Clean

5 Shoulder to Overhead

Max Double Unders (Time Remaining)
Score total double unders

Remember to scale according to your weakest movement (dont worry if your deadlift is light, you will have more opportunity this week to handle some heavier weights).

17 April 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

For Time

20 Round Relay (10/each)

Bike x 10/7

Double Under x 30

Front Squat x 6
Record total time

16 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

PVC Pass Throughs x 10 /Single Arm Circles x 5/Arm

Cat/Cow x 10

Wall Walks x 3 (without the belly flop)

Active Bar Hang x :20

Into

4 Rounds

Bike x 1:00

Hang Power Clean x 5

Shoulder to Overhead x 5

(Building the Bar through your rounds)
Start with super light or empty bar here.

Metcon

Metcon (Weight)

Every 1:30 x 20 Rounds

3/2 Handstand Pushups

2 Power Cleans

3 Chest to Bar
Record weight used

Very fun workout today. We can make this pretty specific to fit everyone. Lots of higher skill work to get through, don’t shy away from this one!

15 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10/8 Cal Row

Inchorm into Pushup x 5

Pull Apart x 12

Weightlifting

Floor Press (4 x 6)

Record weight used

Refer back to 4/8 (should be striving to hit something heavier).

Metcon

Metcon (3 Rounds for reps)

EMOM 30

Min 1) Row x 12/10

Min 2) Burpee x 8

Min 3) Situp x 12
Record totals for each category

Round 1 : Total Cals on tower

Round 2 : Total Burpees

Round 3 : Total Situps

Wanted to get the barbell out of your hands for a bit today. This is a throw back from years back (I’m sure some of you will recognize it). Great opportunity to work on work capacity and some solid volume for your midsection.