WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

T-Spine Extension x 10

T-Spine Rotation x 5/side

PVC Shoulder Ext Rotation x :30/side

3 Rounds

8 RDL

6 Hang Power Clean

4 Shoulder to OH

*First Round – Strict Press

**Second Round – Push Press

***Third Round – Push Jerk

Weightlifting

Power Clean (1 x 3)

Record heaviest 3-rep

Take your time working up to a heavy threes rep. This should be a touch and go if you are comfortable with it

Metcon

Metcon (Time)

Every 5 min x 5 Rounds

150m Run

10 Lateral Burpees

6 Hang Power Clean

6 Push Jerk
Record slowest round

This is a variation based off of 9/11/20. Eveyone who made it to class should plan to increase barbell weight 5-10lbs.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Foam Roll/Lax Ball – Glute/Hamstrings

10-15 Banded Hamstring Curls

1:00 Easy Pace Row

Into

2 Rounds

Band Assisted Leg Lowering x 8/Leg

Plank x :30

Metcon

Metcon (6 Rounds for calories)

Every 6:00 x 6 Rounds

Min 0-2: Row x Calories

Min 2-4: Bike x Calories

Min 4-6: Rest….thats right REST
Record Sum of your calories each round (with breakdown in the notes section)

There is only one more day left in this cardio cycle after today.

But for today the goal is simple….look back to your last time you participated in one of these days and try to bump another 2 cals for each round (adding one to each the bike and the row). Minutes 4-6 are yours to recover. The kicker is you must increase cals each round and there is an additional round (6th) to make it through.

Refer to:

9/23

9/15

9/7

9/2

Fight the urge to cherry pick. See you in class!

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Hamstring Stretch

5 InchWorms

Into

3 Rounds

12/10 Cal Row

10 KB RDL

6 Pushup to Down Dog (:05 Hold)

Weightlifting

Deadlift (5 x 3 )

Record weight used

Refer to 9/4 and 9/14 as references for today.

Superset w/

5 x 6-10 Pushups (these need to be harder variations then what you have been doing)

Metcon (AMRAP – Reps)

4 Rounds NFT

Assisted Single Leg RDL x 12/leg

Strict Press x ME (8-12 rep range) (same weight across)
Record total reps for strict press (weight in notes, plus weight of SL RDL)

Refer to part B of 9/14/2020.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Bike (easy pace)

:30 Split Squat Hold

:30 Bar Hang

10 PVC OH Squats

Into

2 Rounds

5 Snatch Grip DL

5 Hang High Pull

5 Hang Power Snatch

Weightlifting

Metcon (3 Rounds for weight)

EMOM 5

3 Hang Power Snatch @75%

(1:00 Rest)

EMOM 5

2 Hang Power Snatch @80%

(1:00 Rest)

EMOM 5

1 Hang Power Snatch @85%
Record weight at each EMOM

These should be based off part A from 9/24/2020

Metcon

Metcon (Time)

For Time

100 Double Unders

20 Alt Reverse Lunges (10/Leg) (Single DB- Goblet Hold)

80 Double Unders

20 Wall Balls

60 Double Unders

20 Alt Reverse Lunges

40 Double Unders

20 Wall Balls

20 Double Unders

20 Alt Reverse Lunges
Post Total Time

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

1:00 Lat Stretch/Side

:30 Spiderman Lunge Hold

Into

3 Rounds

Row 150/100m

6 Kip Swings

4 Hang Cluster

Metcon

Metcon (Time)

For Time

7 Rounds

12/10 Cal Row

9 Pullups

6 Thrusters

3 Lateral Burpee

2:00 Rest
Record time at the end of the 7th round

Unbroken sets and quick transititions are the keys to success in this one. Looking for rounds to be 1:45-2:15 for most. Push hard through each round, especially opening up on the rower.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 RDL

8 Hang Power Clean

6 Strict/Push Press

4 Hanging Strict Leg Raises/K2C

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 Toes to Bar

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

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

T Spine Ext x 10

T Spine Rotation x 5/Side

Half Kneeling Adductor Stretch x :30/Side

Sumo Squat Hold :30

Into

2 Rounds

5 Hang Power Clean

:15 Front Rack Hold (working shoulder ER)

8 Front Squats

Weightlifting

Front Squat (5 x 8 , 1 x ME @65%)

Record reps/weight on final set

Refer to 9/1/2020

**Superset w/

Landmine Row x 8-10/Arm

Metcon (Weight)

3 Rounds

Weighted Step-ups x 10/Leg

Farmers Carry x 1:00

Offset Weighted Situps (feet anchored) x 10/side
Record weight used on step ups

Although this is not “for time” once you have everything set up and ready to go, try to move through each piece with little rest on between. Do not speed up any movement, just rest less between them.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

10 Pvc Pass Throughs

10 Pvc Around the Worlds

10 Kip Swings

10 Air Squats

10 Pvc Overhead Squats

Into

With Empty/Light Bar

*Using Snatch Grip*

3 Rounds

5 Deadlifts

5 Hang High Pulls

5 Hang Power Snatch

Weightlifting

Metcon (Weight)

Build up to heavy

1 Power Snatch + 1 Hang Power Snatch
Record weight used

It has been a while for most of you. So please stay within what you feel comfortable with today. Make sure to get adequate build up/warm-up reps as you build on your bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

100m Run

6 Hang Power Snatch @~70% (part A weight)

100m Run

10 Toes to Bar

1:00 Rest
Record total rounds + reps

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Couch Stretch x :30 /Side

Pigeon Stretch x :30 Side

Hip Circles x 5/Side (Slow)

Into

2 Rounds

Air Squats x 12

Ring Rows x 12

Metcon

Metcon (5 Rounds for calories)

Every 6:00 x 5 Rounds

Min 0-2: Row x Calories

Min 2-4: Bike x Calories

Min 4-6: DB Snatch x 16 (8/Arm)
Record Sum of your calories each round (with breakdown in the notes section)

Everyone’s favorite day!!

We don’t have many left to wrap up this cycle. Everyone has been doing very well with progressing calories each week (remember you do NOT have to keep your row/bike under a min). Today the focus will be on maintaining the same calorie count if you were here last week, the kicker is that your 3rd movement will eat up a bit more time then it did last week. No cherry picking. Who is going to get better?

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Hamstring Stretch/Side

6 Inchworms

Into

2 Rounds

KB RDL x 10

Plank x 1:00

Weightlifting

Romanian Dead Lift (4 x 8 )

Record weight used

Should be around 50% of your heaviest DL. Most importantly is tempo and WHERE you are feeling it.

*Superset*

Pushups x 10-15 (try to beat what you did last week)

Metcon (Weight)

4 Rounds NFT

-Reverse Lunge x 10/Leg (Goblet Hold)

-Half Kneeling Landmine Press x 6-8/Arm

-Banded Rotations x 6/side (Negative Emphasis)
Record weight on Landmine Press

(Rev lunge weight in notes)