WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Couch Stretch x :30-:60/side

Pigeon Stretch x :30-:60/side

90/90 Hip Rotations x 10

DeadBug x 20

EMOM 12

Min 1) Bike x :40

Min 2) Banded KB DL x 10

Min 3) Ring Row x 10

Weightlifting

Deadlift (5 x 4 Building)

Record heaviest set

Follow Structure:

Every 4:00 x 5 Rounds

Deadlifts x 4 (Building)

Run x 200m

Front Rack Walking Lunge x 12 (6/Leg)

Lateral Burpee x 10

Use two DBs/KBs for your front rack walking lunges. You should have some decent time on the end of each round in order to build your barbell. Try to keep all sets unbroken TnG sets. We have been ramping up deadlifts over the last couple weeks, so make sure to check the app to have a good idea of where you need to be shooting for today.

CrossFit North Reston – CrossFit

Weightlifting

Squat Clean (4 x 3 Building)

Record heaviest set

Sets should be singles. Make sure to drop and reset for each rep.

Superset w/

Banded Lat Pulldowns x 10 (:02 Hold)

Metcon

Metcon (Time)

For Time

3 Rounds

20/16 Cal Row

15 Incline Leg Raises

10 Front Squats @70-75%
Record total time

Front squats should be difficult to hold on to for a full set of 10. Most of you will be breaking these up by the second round.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

T-Spine Ext x 10

T-Spine Rotation x 6/side

Single Arm Circles/PVC Pass Throughs x 10

Active Bar Hang x :20-:30

Every 2:00 x 4 Rounds

5 DB Snatch (right arm)

OH Waiter Walk x 50′

5 DB Snatch (left arm)

OH Waiter Walk x 50′

Weightlifting

Hang Power Snatch (5, 5, 3, 3, 1, 1 Building)

Record heaviest set

Follow Structure:

Every 2:30 x 6 Sets

Bike x :40

Hang Power Snatch x 6-2 (building)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3 x 3 Sets (1:30 Rest Between)

3 Hang Power Snatch

6 HR Pushups

25 Double Unders
Record total reps for each AMRAP

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Adductor Stretch x :30/side

Glute Bridge x 10

90/90 Hip Rotations x 10

Air Squats x 15

EMOM 9

Min 1) Row x 10/8

Min 2) Split Squat Hold :20/:20

Min 3) Plank x :30

Metcon

Metcon (Time)

Every 3:30 x 5 Rounds

6 Box Jumps

10 Toes to Bar

12 Goblet Alt Reverse Lunges

250/200m Row
Record slowest round

Looking for consistency on this piece. Every movement should pretty much be unbroken throughout the entire workout.

Weightlifting

Back Squat (3 x 2 Building)

Record weight used

First week of doubles!! look back at the last two weeks of 4s and come to class ready to move some big weights

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 3 Rounds

Bike x 8/6

Press Variation x 10

Pull Apart x 12
Round 1: Pushups

Round 2: Strict Press

Round 3: Push Press

Weightlifting

Push Press (4, 3, 2, 1)

Record weight used

(same weight across)

Week 2 of this scheme, make sure you come to class knowing what your target to beat is.

Metcon

Metcon (Weight)

Every 3:00 x 4 Rounds

Bike x 14/10

Wall Ball x 12

Bench Press x 4-6 @75-85%
Record weight used for Bench Press

(post reps/round in notes)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Row x 15/12

Glute Bridges x 10

Inchworm x 10

2 Rounds

!0 Deadlift @50%

10/6 Pushups

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Relay Style

AMRAP 20

Row x 12/10

Deadlift x 6

Lateral Burpee x 6
Reocrd total rounds plus reps

Deadlifts should be around 70%. These should be touch and go if you are capable and able.

CrossFit North Reston – CrossFit

Metcon

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
Record total time

FINAL WORKOUT for the Crossfit Open this year. Remeber to come out tonight at 5:30 to workout or just come hang out with everyone.

*** IMPORTANT***

We will also have our own version of this to be completed for those of you who are still working towards pullups

CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

For time:

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb

M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here

CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)

For time:

21 jumping chin-over-bar pull-ups

42 double-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb

M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Masters RX (Ages 55+) click here

CrossFit Games Open 22.3 Masters Scaled (Ages 55+) (Time)

For time:

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 jumping chest-to-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chin-over-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 35 lb, then 45 lb, then 55 lb

M: 45 lb, then 65 lb, then 85 lb
To learn more about CrossFit Games Open 22.3 Masters Scaled (Ages 55+) click here

CrossFit Games Open 22.3 Foundations (Ages 16-54) (Time)

For time:

21 bent-over rows

42 jumping jacks

21 thrusters

18 jumping chin-over-bar pull-ups

36 jumping jacks

18 thrusters

15 jumping chest-to-bar pull-ups

30 jumping jacks

15 thrusters

Time cap: 12 minutes

F: 35 lb

M: 45 lb
To learn more about CrossFit Games Open 22.3 Foundations (Ages 16-54) click here

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Bird/Dog x 6/side

90/90 Hip Rotations x 10

Glute Bridges x 10

As a Class:

Every 2:00 x 4 Rounds

Bike x :30

Strict Hanging Knees to Chest x 8

Weightlifting

Hang Power Clean (6, 6, 4, 4, 2, 2)

Record heaviest set

Follow Structure:

Every 3:00 x 6 Rounds

Hang Power Cleans (Building)

8 Wall Balls

8 Box Jump Overs

Refer back to 2/17/22 (we did a similar structure starting with 6’s and finishing with 2’s).

Back Squat (3 x 4 (Building))

Record heaviest set

Refer back to 3/2/22.

*If you are feeling a little sore/tired from earlier this week, we will refer back to squat history and do a some percentage work for today.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Lat Stretch x :60/side

Pec Stretch x :60/side

Single Arm Circles x 6/side

As a Class

Every 2:30 x 4 Rounds

Ring Row x 10

Strict Press x 6

Lateral Burpees x 6

Weightlifting

Bench Press (1 x 3)

Build to a heavy 3-Rep

Refer back to 3/3/22 and 2/18/22 for our last two bench press days.

Metcon

Metcon (AMRAP – Reps)

EMOM 15

Min 1 + 2) Row x 24/19

Min 3) Double Under x 50

Min 4) Bench Press x ME @80%

Min 5) Rest
Record total reps for bench press

(Post weight in the notes)

Metcon for today will also serve as our back down sets for bench.

Remember this is the final week of the Crossfit Open…. Who is thinking we will see double under??? Great day to practice today.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Band Assisted Leg Lowering x 10

Couch Stretch x :60/side

90/90 Hip Rotations x 10

Glute Bridges x 10

As a Class

Every 3:00 x 3 Rounds

Bike x 9/6

Double DB/KB RDL x 8

Farmers Carry x 50′

Weightlifting

Deadlift (1 x 6)

Build to heavy 6-Rep

Using percentages for part B today. Please make sure to base numbers off of a quality set of 6. This should be touch and go if you are comfortable with it.

We have hit sets of 8 over the last two weeks.

Metcon

Metcon (Time)

For Time

10 Deadlifts @80%

10 Alt Reverse Lunges (5/5)

15/11 Cal Bike

2:00 Rest

20 Deadlifts @65%

20 Alt Reverse Lunges (10/10)

15/11 Cal Bike

2:00 Rest

30 Deadlifts @55%

30 Alt Reverse Lunges (15/15)

15/11 Cal Bike
Record total time

(include rest in score)

(post deadlift weights in notes)

Percentages based off of Part A performance