WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30-1:00 Calf Stretch

8 Bear Crawl Rock Backs

Into

2 Rounds

10 Front Squats

5 Strict Pullups

Weightlifting

Front Squat (4 x 5)

Record heaviest weight used

Refer to 7/21 and Aim for slightly heavier. You may build if you need to but make sure your first set isnt too light.

Metcon

Metcon (Time)

Every 5:00 x 4 Rounds

16 Goblet Squat (single DB)

12 Alt DB Snatch

8 Chest To Bar
Score is your slowest round

Everyone needs to be hitting great depth on these goblet squats.

At Home Workout

Metcon (Time)

No Equipment

For Time:

800m Run

40 Up-Downs

600m Run

30 Up-Downs

400m Run

20 Up-Downs

200m Run

10 Up-Downs

Minimal Equipment

For Time:

800m Run

80 Jumps Over DB

600m Run

60 Jumps Over DB

400m Run

40 Jumps Over DB

200m Run

20 Jumps Over DB*

• Turn the DB straight up to increase the height of jump.
Warm Up

“Modified Hinshaw Warm-up”

2x through

*Perform 2 inchworm + push-up after each 30′ section*

30′ walk on toes

30′ yd walk on toes backwards

30′ walk on heels

30′ walk feet turned out

30′ walk feet turned in

30′ lunge steps w/ arms stretched overhead

30′ heel toe hamstring stretch

30′ high knees

30′ butt kickers

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

10 Cat/Cow

10 PVC Pass Throughs

10 PVC Around the Worlds

3 Rounds

Row 10/8 Calories

5 Bar Complex

(Front Rack Rev Lunge Each Leg + Front Squat)

Weightlifting

Push Press (4 x 8)

Record heaviest weight

Continue to work at or slightly above the weight you have been using the last few weeks.

Refer to 7/31 (we did sets of 6). These DONT have to be an exaggerated slow decent, bur do focus on fully locking out each rep with only a single dip.

Metcon

Metcon (Time)

5 Rounds

50 Double Unders

10 Hang Power Snatch
Record total time

Select a weight that is challenging. You should not be able to cycle all 10 unbroken, every round. Really focus on pulling yourself under the bar each rep and locking your arms out before standing.

At Home Workout

Metcon (AMRAP – Rounds)

No Equipment

The “Hotel Test”

AMRAP 10:

20 Air Squats

20 Jumping Lunges

20 V-Ups

Minimal Equipment

Tabata DB Thruster

– Rest 5:00

Tabata DB Lunge

*Tabata = 8 Rounds :20 on / :10 off.
Warm Up

AMRAP 7:

10 Bootstrappers

100′ Bear Crawl

100m Jog or :30 High Knees in Place

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Into

3 Rounds

5 Inchworm Pushups

10 Kip Swings

15 Air Squats

into

200m Run

Weightlifting

Deadlift (5 x 5)

Record heaviest weight used

Refer to 7/15 to base sets off of. You do not need to necessarily increase your final weight, instead close the gap between first set and last set. You may work at the same weight for multiple sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

7 Power Cleans

14 Wall Balls

7 Toes to Bar
Record rounds + reps

At Home Workout

Metcon (AMRAP – Rounds)

No Equipment

AMRAP 14:

14 Deck Squats

21 Burpees

Minimal Equipment

AMRAP 14:

21 Sit-ups

14 DB Power Cleans
Warm Up:

AMRAP 6:

15 Jumping Jacks

30 Hamstring Scoop Stretch

15 Upward to Downward Dog

30 Flutter Kicks

Hamstring Scoop

https://www.youtube.com/watch?v=PxfF2E8GPQ0

CrossFit North Reston – CrossFit

At Home Workout

Metcon (Time)

Minimal Equipment

For Time:

100 Burpees*

*Every minute on the minute perform 12 reverse Lunges.

— Time Cap 15:00.

Minimal Equipment

For Time:

100 DB Facing Burpees

25 Single Arm OH Squat Left

25 Single Arm OH Squat Right*

*Substitute Single Arm OH Walking Lunge as needed.
Warm Up:

AMRAP 10:

20 Lateral Jumps over line

10 Air Squats

20 Jumps forwards and backwards over line

20 Sit-ups

20 Toe touch to jump

10 Alt. Spiderman Stretch

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

100m Jog

10 Goblet Squat

10 Kip Swings

Metcon

Metcon (2 Rounds for time)

Every 4:00 x 4 Rounds

Run 200m

Front Squat x 10

Lateral Bar Burpee x 8

2:00 Rest/Transition

Every 4:00 x 4 Rounds

Row x 12/10 Cals

Single DB Alt Rev Lunge x 12

T2B x 8
Score your slowest time for each station.

Long workout today. We have almost You will stay at the same station for all 4 Rounds (16 minutes) before rotat

At Home Workout

Metcon (Time)

No Equipment

For Time:

100 Mountain Climbers

50 Air Squats

50 Starfish Sit-ups

25 Deck Squats

50 Starfish Sit-ups

50 Air Squats

100 Mountain Climbers

Minimal Equipment

For Time:

100 Double Unders

42 Sumo Stance DB Deadlifts

32 Tucks Jumps* or Jumps Over DB

18 Burpees

32 Tucks Jumps or Jumps Over DB

42 Sumo Stance DB Deadlifts

100 Double Unders

*If you have access to a box or bench you can do jump overs with it.

Star Fish Sit Ups

https://www.youtube.com/watch?v=HLH9WgbYOCI
Warm Up

3 Rounds:

:40 High Knees

:20 Rest

:40 Air Squats

:20 Rest

:40 Butt Kickers

:20 Rest

:40 Push-up to Down Dog

:20 Rest

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:30 Kneeling Wall Lat Stretch

:30 BB RDL Hold

6 Strict Presses

Weightlifting

Push Press (5 x 6)

Record weight used

Refer to 7/13/20 and plan to work about 5-10lbs heavier.

Every 2:00 x 5

6 Push Press

*Still work to CONTROL the weight back to your shoulders*

Metcon

Metcon (Time)

For Time

Buy In: 25/15 Cal Bike

Into……

5 Rounds

8 Pullups

8 Power Clean and Jerk

30 Double Unders
Post total time

Accessory Work

Metcon (Time)

No Equipment

10 Rounds:

200m Run

10 Hand Release Push-ups

Minimal Equipment

10 Rounds:

10 Single Arm DB Thrusters / Side

10 Push-ups (hands on db’s)
Warm Up

Upper Body Complex 1

3 Sets:

20 Jumping Jack

10 Push-up to Downward dog

10 Single Arm Side Plank T

10 Crab Walk Forward

10 Crab Walk Back

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5 Snatch Grip DL

3 Hang High Pull

5 Hang Power Snatch

3 OHS
You may build across each round but focus on technique and hitting good positions.

Weightlifting

Power Snatch (10 x 3 @70-75%)

Record weight used

Refer to 7/22

We are increasing reps, so be careful with jumping weight too much from last week.

Metcon

Metcon (Time)

3 Rounds

400m Run

20 Kettlebell Swings

20/14 Pushups
Post total time for completion

At Home Workout

Metcon (AMRAP – Rounds)

No Equipment

AMRAP 16:

24 Good Mornings

24 Air Squats

24 Glute Bridges

48 Russian Twists

48 High Knees in Place

Minimal Equipment

5 Rounds:

12 DB Hang Power Cleans

50 Double Unders*

48 Russian Twists

50 Double Unders

*Substitute single unders as needed.
Warm Up:

3 Rounds:

10 Toe-touch to jump

1:00 Single Unders

10 Sit-ups

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Calf Stretch/Leg

10 KB RDL

2 Rounds

10 Wall Balls

15 Kettlebell Swings

Metcon

Metcon (4 Rounds for calories)

Every 3:00 X 2 Rounds

Wall Ball x 15

Toes to Bar x 12

Burpee x 9

1:00 Rest

2 Rounds

Every 3:00 x 2 Rounds

Row x 1:30 Max Cal

1:00 Rest
Record calories for each set (4 total sets)

The row should be about 80-90%….. nobody is holding onto to 100% for :90 seconds.

Accessory Work

Metcon (Weight)

3 Sets NFT

DB Row x 10/Arm

WTD Situp x 15 (slow tempo/feet anchored

Metcon (No Measure)

No and Minimal Equipment

5 Rounds:

Run 2:00

– Rest 1:00 btw. rounds

– Rest 2:00

4 Rounds

Run 1:00

– Rest 1:00

— Run faster paces during the 4 rounds.
:30 of Each:

High-Knee Karaoke

Over the Hurdle

Knee to Chest

Figure Four and Lunge

Torso Twist

Toe Touch

High Knees

Butt Kickers

Straight Leg Run

Side Shuffle

Side Shuffle Jumping Jack

https://www.youtube.com/watch?v=VW42KKmjEZY

At Home Workout

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Sumo Squat Hold

:30 Split Squat Hold

2 Rounds

10 Goblet Squat

3 Wall Walks

Weightlifting

Front Squat (5 x 3)

EMOM 5

3 Front Squat

1:00 Rest/Build

EMOM 5

3 Front Squat

Refer back to 7/16. We made 3 jumps during front squat work, your goal today should be to use the weights you used in sets 2 and 3.

Record heaviest block

Metcon

Metcon (4 Rounds for reps)

2:00 Work/ 2:00 Rest x 4

Handstand Pushup x 6/4

Deadlift x 6

Double Unders x Max (time remaining)
Record double unders each round

Deadlifts should be heavy today, but still able to hold on for an unbroken set of 6.

At Home Workout

Metcon (AMRAP – Rounds)

No Equipment

AMRAP 20:

10 Narrow Grip Push-up

20 Alternating Reverse Lunges*

30 V-ups

*Substitute 10 single leg squats as needed.

Minimal Equipment

AMRAP 20:

5 Strict Handstand Push-up*

10 Single Leg Squats**

15 Single DB Swings

*Substitute 10 Push-up or 10 DB Strict Press as needed.

**Substitute 10 Alternating DB Lunges as needed.
Warm Up:

On a 5:00 Clock

10 Windmills Forward

10 Windmills Backward

10 Arm Swings Front to Back

10 Alternating Triangle Pose Stretch

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

32yd DB Waiter Walk/Arm

8 Hang Squat Cleans

Weightlifting

Power Clean (10 x 2)

Record weight used

EMOM 10

2 Power Cleans @70-75%

Metcon

Metcon (Time)

4 Rounds

200m Run

16 Hang DB Clean and Press (8/arm)

16 DB Walking Lunges
Post total time

At Home Workout

Metcon (AMRAP – Rounds and Reps)

No Equipment

10 Sets:

AMRAP 2:00

20 Jumping Lunges

20 Single Leg Alt. V-up

Max Toe-Touch + Vertical Jump

– Rest 1:00 btw. AMRAP’s

Minimal Equipment

10 Sets:

AMRAP 2:00

20 Jumping Lunges

20 Single Leg Alt. V-up

Max DB Deadlifts

– Rest 1:00 btw. AMRAP’s
Warm Up:

2 Sets:

20 Leg Swings / Side

:60 Head to Knee / Leg

20 Walking Good Mornings

10 Air Squats