WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

:60 Calf Stretch/side

:60 Lacrosse Ball- Plantar Foot

:60 Couch Stretch/side

10 Glute Bridges

10 90/90 Rotations

2 Rounds

20 Pogo Jumps

10 Air Squats

10 Pushup to Pike

:10-:15 Hanging Knee to Chest Hold

Metcon

Metcon (5 Rounds for time)

Every 5:30 x 5 Rounds

200m Run

DB Front Squat x 12

Toes to Bar x 10

Run 200m

Handstand Pushup/Pushup x 10
Record time for each round

Two movements we haven’t hit in a while: DB Front Squats and Handstand Pushups. We will take a few minutes during the warm-up to review both these movements in detail.

CrossFit North Reston – CrossFit

Warm-up

Deadlift (3 x 3 @85%)

Record weight used

Remember that numbers are based off of a 2-rep. refer back to 4/15 to see our last deadlift day.

Metcon

Metcon (Time)

For Time

4-6-8-10-12-14

Alt Reverse Lunges (Single DB)

Lateral Burpees

*5 Deadlifts after each round*
Record total time

Deadlifts for the second part of class today should be completed as a touch and go set around 15-20% lighter then part A.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

:60 Foam Roll T-Spine/Mid Back

:60 Foam Roll Lats

2 Rounds

Banded Pulldowns x 10

DB/Plate Pullover x 10

DeadBug x 20

Weightlifting

Metcon (2 Rounds for reps)

Every 5:00 x 4 Rounds

Bike x 15/11

DB Bench x 10+ (:03 Negative)

Double Under x 40

Strict Pullup x 8+
Record two scores for today:

“Round 1″= Total DB Bench Reps (weight in the notes)

“Round 2″= Total Pullups (specific details to the pullups in notes)

Controlling tempo and focusing on some standard upper body strength training today.

Metcon (Weight)

Superset two of the following for three rounds:

-Hip Thrusts x 10

-Curtsey Step-ups x 8/Leg

-Chest Supported DB Row x 10

-Incline Leg Raises x 15

-Weighted Situps x 15
Choose two of the movements to superset for 3 Sets.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Quadruped Rockback 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) Sumo Squat Hold x 5 (:05 Hold)

Min 3) Plank x :40

Weightlifting

Back Squat (4 x 5 @75%)

Record weight used

This is lighter then the last two weeks. Please make sure you are following the percentages and not overestimating your maxes.

Metcon

Metcon (3 Rounds for time)

Every 4:00 x 3 Rounds

20/16 Cal Row

12 Front Squats @60%

15 Toes to Bar
Record time for each round

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Mini Band Lateral Taps x 8/side

Pike w/Alt Toe Tap x 8/side

PVC Bench Tall Rockbacks x 8

Every 2:30 x 3 Rounds

Bike x :40

Wall Ball x 12

HR Pushup x 8

Weightlifting

Strict Press (4 x 4 @80%)

Record weight used

Refer back to 4/11 and 4/4

Metcon

Metcon (5 Rounds for weight)

Every 3:00 x 5 Rounds

Bike x 12/8

1 Round if “DT” (Building)
Record weight for each round

“DT”

12 Deadlifts

9 Hang Power Clean

6 Push Jerks

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Bird-Dog x 10

90/90 Rotations x 10 (with Pigeon Stretch)

Spiderman Lunge (w/Reach) x 5/side

2-3 Rounds

Goblet Squat x 8

HR Pushup x 6

Metcon

Metcon (Time)

Teams of 2

Chipper Style

For Time

3 Rounds

Run 800m (200m Intervals- 2/each)

Front Squat x 30

Pushups x 50/40

Row x 50/40
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

Bird-Dog x 10

Banded Straight Arm Pulldown x 10

EMOM 9

Min1) Bike x 9/6

Min 2) RDL x 8

Min 3) Ring Row x 10

Weightlifting

Deadlift (4 x 4 @80%)

Record weight used

Superset w/

KB/DB Deadbugs x 12

Metcon

Metcon (Time)

For Time

4 Rounds

Bike x 15/11

Double Unders x 40

Shoulder to Overhead x 10

2:00 Rest
Record total time

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Band Series

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

Clean Complex (Building)

1 Hang Power Clean (Above the knee)

+

1 Hang Power Clean (Below the Knee)
Record heaviest set

Great time to focus on bar path and body position on these cleans today. For those who struggle with the front rack, come in a few minutes early and work to loosen up your shoulders/lats/midback.

Metcon

Metcon (Time)

For Time

20 Power Cleans

20 Burpee Box Jump Overs

15 Front Squats

15 Burpee Box Jump Overs

10 Clean and Jerks

10 Burpee Box Jump Overs
Record total time

3 different barbell movements in this metcon today. Ideally would like to see many of you add weight each time you return back to your barbell. Should be a fun one!

CrossFit North Reston – CrossFit

Warm-up

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Metcon

Metcon (4 Rounds for time)

Every 6:00 x 4 Rounds

Run 200m

Suitcase Walking Lunges x 12

Toes to Bar x 15

Run 200m

Air Squat x 12

Situps x 15
Record time for each round

Metcon (Weight)

3 Rounds NFT

Single-Arm Farmers Carry x :40/side

Side Plank x :40/Side
Record weight held for your carry

Midsection stability work to finish class today

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Quadruped Rockback 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 12/10

Min 2) Wall Ball x 12

Min 3) Plank x :40

Weightlifting

Back Squat (4 x 2 @85%)

Record weight used

*Refer back to 4/5/22 (80%)

**Superset w/

DB Pullovers x 10

As always when we are going heavy, please make sure to be on time to class to guarantee you have time to warm-up properly.

Metcon

Metcon (Time)

For Time

4 Rounds

20/16 Cal Row

10 Pullups

15/10 HR Pushups
Record total time

Refer back to 4/4/22. We did 5 sets of 8 on pull-ups, this should be a similar scale depending on what you did for last week’s workout.