WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Split Squat Hold/Leg

:30 Pigeon Stretch/Side

6 Hip Rotations (90/90)

Into

3 Rounds

Bike x 1:00

Hang Squat Clean x 5

Shoulder Taps x 10

Metcon

Metcon (Time)

6 Rounds

50 Double Unders

12/6 Hanstand Pushups

10 Front Squats @65%

1:00 Rest

*Every round males decrease hspu by 2 (12/10/8/6/4/2) and females decrease by 1 (6/5/4/3/2/1).
Post total time

At Home Workout

Metcon (AMRAP – Reps)

Bodyweight

5 Rounds:

AMRAP 3:*

6 Jumping Air Squats

8 Jumping Lunges

10 Burpees Over Object

*Rest 1:00 after each AMRAP 3:

**Score is total reps, not rounds. Start off at a new round at the beginning of each AMRAP.

Minimal Equipment

5 Rounds:

AMRAP 3:*

6 DB Alternating Hang Snatch

8 DB Alternating Hang Power Clean

10 DB Lateral Burpees

*Rest 1:00 after each AMRAP 3:

**Score is total reps, not rounds. Start off at a new round at the beginning of each AMRAP.
Warm Up

AMRAP 5:

10 Alternating Soldiers Kicks

10 Walking Hamstring Scoop Stretch

10 Shoulder Taps in Planks

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Inchworms

10 KB RDL

Into

3 Rounds

10 BB RDL

8 Hang Power Clean

6 Shoulder to OH

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Relay

AMRAP 20

-Bike 12/7

-Deadlift x 12 / Hang Power Clean x 9 / Push Jerk x 6

-Toes to Bar x 8
Post total rounds+reps

partner one will move through one full round before the partner two can begin.

In each athletes first round they will complete bike, deadlift, and toes to bar. In each athletes second round they will compete bike, hang power clean, and toes to bar. In each athletes third round they will complete bike, push jerk, and toes to bar. Repeat this process for the 20 min time period.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll/Lax Ball

1:00 Quads

1:00 Hamstrings/Glutes

1:00 T-Spine/Lats

Into

2 Rounds

15 Pogo Jumps

12 Lunge Walk

10 Hanging Leg Raises

Metcon

Metcon (AMRAP – Rounds and Reps)

On a running clock….

Minutes 0:00-6:00

AMRAP 6

Double Unders x 20

Row x 12/10

Wall Ball x 10

Burpee Box Jump x 5

Minutes 6:00-12:00

800m Run

Minutes 12:00-18:00

AMRAP 6

Double Unders x 20

Row x 12/10

Wall Ball x 10

Burpee Box Jump x 5

Minutes 18:00-24:00

800m Run
Record total rounds + reps for the 2 AMRAPS

AMRAPs should be fast. Sets are small so dont waste too much time during transitions. The run is simply to keep people moving. Don’t need to push it, just simply needs to be completed, you will still have some time to rest in there.

Metcon (No Measure)

Midline Accessory

:30 Work /:30 Rest x 8:00

Alternating Side Plank Holds

(4 x :30 /Side)

At Home Workout

Metcon (AMRAP – Rounds and Reps)

Bodyweight

AMRAP 20:

3:00 Run

50 Sit-ups

25 Backpack Power Cleans

Minimal Equipment

AMRAP 20:

100 Single Unders

50 Sit-ups

20 DB Power Power Cleans
Warm Up:

AMRAP 5:

15 Mountain Climbers

10 Jumping Jacks

10 Elbow to Instep

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

T-Spine Ext x 10

T-Spine Rotation x 5/side

Cat/Cow x 10

Spiderman Lunge with Rotation x 6/Side

Into…

Every 3:00 x 3Rounds

Row x 15/12

Goblet Squat x 10

Weightlifting

Front Squat (2 x 8, 1 x ME @75%)

Post Max Effort Set

Superset w/

DB Rows x 10-15/arm

Metcon (Weight)

3 Rounds NFT

High Box Step-Ups x 10/Leg

Front Rack Carry x :40-1:00

Alt Single Leg V-Ups x 16
Record weight for front rack carry

(Record box height in notes)

At Home Workout

Metcon (Time)

Bodyweight

AMRAP 12:

36-24-12

Alternating Reverse Lunge Steps

Plank to Post

— If you finish working through 36-24-12 reps of both movements and you still have time left on the clock you start back at 36.

Minimal Equipment

For Time:

30-20-10 Reps:

Single Arm OH DB Walking Lunges

200′ DB Farmer Carry after each set of lunges*

*If you don’t have space to farmer carry you can farmer hold the DBs and high knee march in place for 60 steps.
Warm Up

AMRAP 7:

10 Soldiers Kicks

10 Alternating Hamstring Scoop Stretch

10 Walking Knee to Chest

10 Walking Ankle to Chest

10 Calf Raises

10 Lunges

10 High knees

10 Butt Kickers

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

6 Inchworms

12 Pull Aparts

Into

2 Rounds

6 Pushup to Down Dog

10 Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

On A Running Clock

0:00-10:00

AMRAP 10

3 Power Clean

3 Chest to Bar

3 Power Clean

3 Chest to Bar

1:00 Rest
Record Rounds + Reps

Metcon (AMRAP – Rounds and Reps)

14:00-24:00

AMRAP 10

10 Wall Ball

6 Push Jerk

4 Lateral Burpees

1:00 Rest
Record Rounds+Reps

Metcon (AMRAP – Rounds and Reps)

28:00-38:00

AMRAP 10

DB Snatch x 10

100m Run

1:00 Rest
Record 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 + 1-2 Cals

Min 2-4: Bike x 1-2 Cals

Min 4-6: Goblet Squat x 10
Record total calories for each round (sum of row + bike)

Refer to 9/7 and 9/2

Continuing to build through our conditioning cycle. Remember you do not have to complete each set under 1:00.

If this is your first time then complete 1:00 effort each round on the row and bike @75%.

Please make sure you are tracking.

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

12/8 HR Pushup

Weightlifting

Deadlift (4 x 8 )

Record weight used for all 4 Sets (should be same across)

Refer to 9/4/2020. We were working 6-rep that day but it should give you a great idea as far as weight range.

**Superset: 4 x 10-15 Pushups

Metcon (AMRAP – Reps)

4 Rounds NFT

Assisted Single Leg RDL x 10/leg

Strict Press x 6-10 (same weight across)
Record total reps for strict press (weight in notes, plus weight of SL RDL)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

:30-1:00 Lat Stretch

:15-:30 Bar Hang

10 PVC Pass Throughs

2 Rounds

1:00 Row

10 Goblet Squat

5 Strict Pullups

Metcon

Metcon (Time)

Team Chipper Wod

4 x 350m Run (2/each)

50 Wall Balls

40 Cal Row (35-m/f, 30-f/f)

30 Goblet Squats

20 Chest to Bar

4 x 350m Run

20 Chest to Bar

30 Goblet Squats

40 Cal Row (35-m/f, 30-f/f)

50 Wall Balls

4 x 350m Run
Post total time

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30-1:00 Hamstring Stretch

:30-1:00 Calf Stretch

Into

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

Metcon (Weight)

Build to Heavy Complex

3 Hang Power Clean

3 Push Jerk
Record weight used

Metcon

Metcon (Time)

Every 5:00 x 5 Rounds

150m Run

12 Deadlift

6 Hang Power Clean

6 Push Jerk
Record slowest round

(Post weight in notes)

Weight should be about 70% from part A. Striving for consistency across rounds today.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Easy Pace on either Bike or Row

Into

2 Rounds

:30 Calf Stretch

6 Inch Worms

Into

2 Rounds

:30 Split Squat Hold

15 Glute Bridges

Metcon

Metcon (2 Rounds for reps)

Alternating Blocks (4/Each)

2:00 Work / 2:00 Rest/Transition

Block 1

Row 20/16

Double Unders x ME (time remaining)

Block 2

Bike 16/12

HR Pushups x ME (time remaining)
Record total double unders (as round 1) and total pushups (as round 2)