WOD

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 4 Rounds

Bike x :40

Half Kneeling DB OHP x 6/Arm

Weightlifting

Strict Press (3-4 x 2 Building)

Record heaviest set

please make sure to input final set for today. It will be very important for upcoming weeks. Also make sure this is a quality set, training off of this number will not work towards the end of the cycle if you use a weight that you were unable to hold good position with.

Metcon

Metcon (Time)

For Time:

5 Rounds

8 Burpees to Target

15 Wall Balls

into…

Buy out: 20/15 Cal Bike
Record total time

This will be a shoulder burner for some and a quad burner for others. regardless, breathe through your burpees, and try to stay unbroken on wall balls, and once you get to the bike, push hard to the finish.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Cat/Cow x 10

Childs Pose – Cobra Pose x 5/each

Deadbug x 20

2 Rounds

Calf Stretch x :30/side

Spiderman Lunge x :30/side

90/90 Rotations x 10

Metcon

Metcon (Weight)

Every 4:00 x 4 Rounds

Bike x 9/6 (Mod Pace)

Walking Lunge x 10 (5/5) (Single DB-Goblet)

Strict Knees to Chest x 6

Pause Goblet Squat x 6
Record DB weight

This is essentially our group warm-up for today. feel free to build to a heavier DB as you move through this, just make sure to throw it in the notes. Need everyone ready to get under to some heavy weights for the second half of class today.

Weightlifting

Back Squat (1 x 2)

Record heaviest set

LOTS of data to go off of for today. You should have a good chunk of time to really work your way up to a good weight for today. You all have done a phenomenal job over the last couple months, literally hitting PRs every week. Finish Strong!

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

Every 2:30 x 4

Row x 10/8

KBS x 15

HR Pushup x 8/6

Weightlifting

Metcon (Weight)

Build to a heavy complex of:

1 Deadlift

+

1 Hang Power Clean

+

1 Shoulder to Overhead
Record heaviest weight

We will be revisiting this complex in upcoming weeks. Please make sure to record your weight.

Metcon

Metcon (3 Rounds for reps)

AMRAP 6

6 Hang Power Clean to Overhead

40 Double Unders

150/100m Row

1:30 Rest

AMRAP 5

5 Hang Power Clean to Overhead

30 Double Unders

150/100m Row

1:30 Rest

AMRAP 4

4 Hang Power Clean to Overhead

20 Double Unders

150/100m Row
Record total reps for each AMRAP

(post weight in notes)

This workout is designed to increase barbell weight each AMRAP. Most will begin at 75/55 or 95/65.

Males: 75/95/115/135

Females: 55/65/75/95

CrossFit North Reston – CrossFit

Metcon

Metcon (3 Rounds for reps)

Teams of 2

Relay Style

AMRAP 10

Hang Power Clean x 8

Double Unders x 50

(2:00 Rest)

AMRAP 10

Row x 12/10

Shoulder to Overhead x 4

(2:00 Rest)

AMRAP 10

Bike x 8/6

Lateral Burpee x 6
Record total reps for EACH AMRAP

You may adjust your weight on the barbell during your rest. Just make sure to list your weight in the notes for each amrap

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Calf Stretch x :30- 60/side

Adductor Stretch x :30-:60/side

90/90 Rotations x 10

Lateral Lunge x 10/side

Every 2:30 x 3 Rounds

Banded Hamstring Curl x 15

Front Squat x 5 (Pause)

Metcon

Metcon (3 Rounds for time)

On a Running Clock….

Min 0:00-6:00

Row x 600/500m

Front Squat x 20

Min 6:00-12:00

Row x 300/250m

Front Squat x 10

Bike x 11/7

Front Squat x 10

Min 12:00-18:00

Row x 150/100m

Front Squat x 5

Bike x 6/5

Front Squat x 5

Row x 150/100m

Front Squat x 5

Bike x 6/5

Front Squat x 5
Record time of completion of each piece

A really good test today to finish out the week. Barbell weight should resemble something you could do a heavy thruster with.

Metcon (3 Rounds for time)

3 Sets NFT

-Single Leg Alternating V-ups x 12/side

-Plate Carry x :45-1:00
Record time for each round of plate hold

(weight in notes)

Accessory circuit to finish class today. You get what you put into these drills!!

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

Every 2:30 x 4 Rounds

Goblet Squat x 8

DB Row x 8/Arm

Weightlifting

Metcon (Weight)

4 Sets:

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

Strict Hanging Knee to Chest x 6-10 + :10-:15 Tuck Hold
Record weight use on DB Bench

Metcon

Metcon (Time)

For Time

3 Rounds

20 Wall Balls

8 Toes to Bar

16 Alt Goblet Reverse Lunge (8/Leg)

6 Toes to Bar

12 Box Jump Over

4 Toes to Bar
Record total time

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Couch Stretch x :30-:60/side

Glute Bridge x 10

Banded Assisted Leg Lowering x 10/Side

Childs Pose – Cobra Pose x 10

EMOM 9

Min 1) Bike x :40

Min 2) RDL x 10

Min 3) Plank x :40

Weightlifting

Deadlift (3-4 x 2 Building)

Record heaviest set

Refer back to DL history, most of you should have a history over the last couple weeks in the 4-6 rep range.

These should be TnG sets if possible.

Metcon

Metcon (Time)

5 Rounds

12/8 Cal Bike

8 Deadlifts @60%Part A

6 Lateral Burpees

1:00 Rest
Record total time

(time when you finish 5th round)

Sets of DL should be controlled TnG and unbroken sets each round

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Bird/Dog x 6/Side

Scap Pushup (5) into Pike (:10) x 3

Wall Lat/Tricep Stretch x :30-:60/side

As a Class

Every 2:30 x 4 Rounds

Row x 300/250m Or Run x 200m

HR Pushup x 8

Band Pull Apart x 8

Weightlifting

Push Press (3-4 x 2 Building)

Record heaviest set

Been building the push press over the last 8 weeks. Last two weeks we were hitting 4’s, goal should be to handle just a slightly heavier weight.

Metcon

Metcon (Time)

Every 2:30 x 5 Rounds

Row x 15/12

Shoulder-to-Overhead x 10 (65-70% part A)
Record slowest round time

Dont slack on the row to start each round, then take a couple breaths and the goal will be to stay unbroken on the barbell work.

Should try to keep rounds to about 1:10-1:20/round

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

Cat/Cow x 10

Deadbug x 20

90/90 Rotations x 10

Inchworms x 6

Every 2:00 x 4 Sets

200/150m Sprint Row

Weightlifting

Metcon (Weight)

4-5 Sets

Build to Heavy Complex of:

Option1:

1 Hang Power Clean

+

2 Hang Squat Clean

Option 2:

1 Hang Power Clean

+

2 Front Squats
Record heaviest set

(post in notes which complex you worked on)

You may choose either complex to build up today. Especially for those who struggle with the front rack position, option 2 may be a better route for today.

Metcon

Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

35 Double Unders

8 Pullups

8 Hang Squat Cleans

8 Pullups

35 Double Unders
Record time for each round

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Bike x :30

Step-up x 6/leg

Hang Muscle Clean + Strict Press x 6

2 Rounds

Bike x :30

Box Jump x 6

Hang Power Clean + Push Press x 6

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25

30/20 Cal Bike

30 Box Jump Overs

20 Push Jerks
Record total rounds + reps

Split work between team members however you would like. Quads are going to be feeling every movement today. Choose push jerk weight that you are able to knock this out in 1-2 sets.