11 April 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Bird-Dog x 5/side

Wall Slides x 10

Single Arm Pike w/Toe Touch x 5/side

Pull Apart x 15

Every 2:30 x 3 Rounds

Bike x 10/7

Hang Power Snatch x 6

Burpee x 6

Weightlifting

Strict Press (4 x 5 @75%)

Record weight used

Last week we were at 70% (4/4/22).

Metcon

Metcon (Time)

Every 3:30 x 5 Rounds

Double Unders x 50

Weighted Step-ups x 6/6

Deadlift x 8 @65%
Record slowest round

09 April 2022

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Team Workout

Relay Style

8 Rounds (4/each)

12/8 Cal Bike

8 Bar Facing Burpees

8 Shoulder to Overhead

(2:00 Rest)

8 Rounds (4/each)

12/8 Cal Bike

8 Bar Facing Burpees

8 Shoulder to Overhead
Record total time

(Include rest period)

Shoulder to overhead should be 60-70%. You should be able to cycle each set with an unbroken set of 8.

08 April 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Calf Stretch x :60/side

Adductor Rockback x 10/side

Band Assisted Leg Lowering x 10/side

Glute Bridge x 10

90/90 Rotations x 10

3 Rounds

Banded Hamstring Curls x 10

Inchworm x 5

Weightlifting

Deadlift (5 x 5 @75%)

Record weight used

Follow Structure:

For Time

5 Rounds

200m Run

5 Deadlifts @75%

50-40-30-20-10 Double Unders

10-20-30-40-50 Situps

(Please enter total time in section down below. This allows everyone to record their 5 x 5 DL as well as a time on record for this.)

Metcon (Time)

For Time

5 Rounds

200m Run or 250/200m Row

5 Deadlifts @75%

50-40-30-20-10 Double Unders

10-20-30-40-50 Situps
Record total time

07 April 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

:60 Foam Roll T-Spine/Mid Back

:60 Foam Roll Lats

Wall Slides x 10

Single Arm Circles x 10/Arm

DeadBug x 20

EMOM 9

Min 1) Pull Aparts x 12

Min 2) Tricep Pushdown x 12

Min 3) Hanging Leg Raise x 6

Weightlifting

Bench Press (1 x 5)

Record heaviest set

Refer to 2/18/22 and 10/20/21

Build to a heavy 5-rep to start class today. We will use a percentage of this for part B.

Metcon

Metcon (2 Rounds for reps)

EMOM 20

Min 1) Bench x ME @85%

Min 2) Farmers Carry x :40

Min 3) Bike x :40 (Max Cal)

Min 4) Rest

Min 5) Rest
Record total bench press (as Round 1 score) and total bike calories (as Round 2 score)

Four rounds of this EMOM today. Looking for hard sets on the bench, some time under tension work with the farmers carry, and finishing each round with a hard push on the bike.

06 April 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Couch Stretch x :60/side

Glute Bridge x 10 (:06 Hold)

90/90 Rotations x 10

Inchworms x 10

As a Group…

Every 2:30 x 4 rounds

Row x 200/150m

Hang Power Clean x 6

Front Squat x 10 (even rounds)

Back Rack Reverse Lunges x 16 (odd rounds)

Metcon

Metcon (Time)

On a Running Clock…..

Min 0:00-6:00

For Time

2 Rounds

Row x 300/250m

Alternating Reverse Lunges x 16 (8/Leg)
Record total time

Metcon (Weight)

Min 6:00-12:00

Every :90 x 3 Rounds

3 Power Cleans

+

3 Front Squats
Record weight used

For the power cleans you may hit singles, just need to be able to go straight into and hit three front squats following the third power clean

Metcon (Time)

Min 12:00-18:00

2 Rounds

Row x 300/250m

Alternating Reverse Lunges x 16 (8/Leg)
Record total time

Metcon (Weight)

Min 18:00-24:00

Every :90 x 3 Rounds

3 Power Cleans

+

3 Front Squats
Record weight used

05 April 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Quadruped Rockback x 10

Adductor Stretch x :30 Side

Spiderman Lunge w/reach x 5/side

Squat to Stand x 5

4 Rounds

KB Deadlift (Banded) x 10

Goblet Squat x 5 (:03 Pause)

Weightlifting

Back Squat (4 x 4 @80%)

Record weight used

Refer back to last two weeks, we had two days worth of heavy doubles on the back squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 Alt DB Snatch

10 Burpee Box Jumps

8 Alt DB Snatch

18 Alt V-Ups
Record total Rounds + Reps

04 April 2022

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 2:00 x 4 Rounds

Banded Pulldown x 12

HR Pushup x 8

Weightlifting

Strict Press (5 x 5 @70%)

Record weight used

If you did not hit a 2-rep last week, use today to see what you can hit. Just make sure to change “5 x 5” to a “1 x 2” in wodify.

Metcon

Metcon (Time)

For Time

5 Rounds

10/7 Cal Bike

8 Pullups

35 Double Unders

1:00 Rest
Record total time

02 April 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Quadruped Rockback x 10

Adductor Stretch x :30 Side

Spiderman Lunge w/reach x 5/side

Squat to Stand x 5

Metcon

Metcon (5 Rounds for reps)

Teams of 2

Every 6:00 x 5 Rounds

40/32 Cal Row

24/18 Cal Bike

12 Front Squats
Record time for each round

Make sure to load up the front squats on this one. Only need to hold on for a set of 6 to finish each round.

01 April 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

:60 Foam Roll T-Spine/Mid Back

:60 Foam Roll Lats

Wall Slides x 10

Bench Rockbacks x 10

Banded Pass Throughs x 10

EMOM 9

Min 1) DB Row x 10

Min 2) DB Row x 10

Min 3) Split Squat Hold x :20/:20

Weightlifting

Metcon (Weight)

4 Sets:

-Tempo DB Bench x 6-10 (:03 Eccentric Phase)

-Strict Pullups x 8-12
Record weight used for DB Bench

Refer back to 3/24. Make sure to beat your sets by either increasing reps or weight.

Metcon

Metcon (6 Rounds for time)

Every 3:00 x 6 Rounds

10 Toes to Bar

12 Walking Lunges (2 x DB/KB)

25 Double Unders
Record time for each round

Load up these lunges today!

31 March 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Bird-Dog x 10

Tall Plank to Pike x 10

Inchworm x 5

2 Rounds

Banded SL Hamstring Pulldown x 10

Banded Straight Arm Pulldown x 10

Banded Pull Through x 10

Weightlifting

Deadlift (5 x 5 @70%)

Record weight used

(same weight across)

Superset w/

10 KB Deadbugs

Metcon

Metcon (Time)

For Time

500/400m Row

into…

4 Rounds

10 Box Jump Over

12 Alt DB Snatch

into….

500/400m Row
Record total time