WOD

CrossFit North Reston – CrossFit

Announcement

The first workout of the United in Movement Challenge will be announced tonight at 6pm and will be programmed as tomorrow’s WOD! Watch the announcement here:

https://youtu.be/FTBo4uuIDLU

Registration is open until April 11:

https://competitioncorner.net/events/3773

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

5 Rounds:

21 Devil’s Press

6 Double DB OH Lunge*

*Use a single dumbbell if needed.

ZERO EQUIPMENT VERSION:

5 Rounds:

21 Burpees

21 Ground-to-Overhead*

21 Reverse Lunges

*Use a filled up backpack for the ground to overhead if available.
Devil’s Press: https://www.youtube.com/watch?v=hc6dfJHRcD0

Object Ground to Overhead: https://www.youtube.com/watch?v=vbVqZsbAhsE

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

:30 Renegade Row

:30 DB Floor Press

:30 Rest

ZERO EQUIPMENT ACCESSORY:

3 Sets:

:30 Alternating T Rotation in Plank

:30 Sphinx Push-up

STRETCHING

Accumulate:

3:00 in the bottom of a squat snatch*

*Use PVC or broomstick! (Get creative)

Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM

DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys

Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E

Sphinx Push-up: https://www.youtube.com/watch?v=CXwRO5AZY34

CrossFit North Reston – CrossFit

Announcement

Don’t forget to sign up for United in Movement! The 24 hour live stream kicks off tonight at 8pm!

Register here: https://competitioncorner.net/events/3773

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

For Time:

200 Double Unders

100 Squat Jumps

ZERO EQUIPMENT VERSION:

For Time:

100 Double Knee Tuck in Plank

100 Squat Jumps
Double Knee Tuck in Plank: https://www.youtube.com/watch?v=_fcw-aXFdSc

Squat Jump: https://www.youtube.com/watch?v=87ynaOgFplw

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

For Quality:

50 DB Good Mornings (front or back rack)

25 DB Suitcase Deadlifts (Right)

25 DB Suitcase Deadlifts (Left)

*Look to complete these in a slow and controlled manner

ZERO EQUIPMENT ACCESSORY:

Accumulate:

50 Superman Arches

50 Alt. Birddogs

STRETCHING

2-3 Rounds:

:30 Lax Ball Bottom of Feet

:30 Lax Ball Calves

DB Good Morning: https://www.youtube.com/watch?v=ZjtCkPtzYtM

DB Suitcase Deadlift: https://www.youtube.com/watch?v=eUjU3YBHe-Y

Birddog: https://www.youtube.com/watch?v=ICu-1_f-oIc

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 15:

10 DB Bent Over Row (hold with both hands, 1 bell per hand)

20 Seated Leg Raises over DB

5 DB Strict Press / arm

ZERO EQUIPMENT VERSION:

AMRAP 15:

20 Quadruped Alt. Knee-to-Elbow

20 Seated Leg Raises Over Object

10 Pike Push-ups or Push-ups
Bent Over Row: https://www.youtube.com/watch?v=TbcCeguuv_4

Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU

Quadraped Knee to Elbow: https://www.youtube.com/watch?v=ZdO-DAx3sJU

Pike Push Up: https://www.youtube.com/watch?v=vmpXeWlnHFo

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

5:00 DB Side Bends

ZERO EQUIPMENT ACCESSORY:

5:00 Plank Hold*

*Every :60 starting at 0:00 complete 20 bicycle crunches.

STRETCHING

3 Sets:

:30 Forward Bend (toe touch)

:30 Scorpion Stretch

:30 Supermans

DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo

Bicycle Crunches: https://www.youtube.com/watch?v=9FGilxCbdz8

Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk

Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 20:

25 Single Arm DB Swings / Arm

75 Flutter kicks

50 Alt. Lateral Lunge

ZERO EQUIPMENT VERSION

AMRAP 20:

400m Run

75 Flutter Kicks

50 Alt. Lateral Lunge

Substitutions:

— If you cannot run, then sub 50 mountain climbers
Single Arm DB Swing: https://www.youtube.com/watch?v=tlNtlo4bC2E

Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g

Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

4 Sets:

:45 DB Split Squat Left

:45 DB Split Squat Right

– :30 Rest

ZERO EQUIPMENT ACCESSORY:

4 Sets:

:60 1 Good Morning + 1 Air Squat*

*Hold object if available.

STRETCHING

4 Rounds for Quality:

:30 Downward Dog

10 Lateral Leg Swings / Side

30′ Crab Walk

DB Split Squat (can also hold 1 DB like goblet): https://www.youtube.com/watch?v=WLeh4V7n4ow

Lateral Leg Swing: https://www.youtube.com/watch?v=YHGnxm65TMo

Crab Walk: https://www.youtube.com/watch?v=Xwcbm93mM-o

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

10-9-8-7-6-5-4-3-2-1

DB Thrusters

DB Power Cleans

DB Strict Press

Substitutions:

— If you have only a single DB, then perform equal reps on both arms for the power clean and strict press. Ex: In the “”10″” round you will perform 10 reps on the left and 10 reps on the right.

— Or you can hold a single DB with both hands and perform reps as written.

ZERO EQUIPMENT VERSION:

15-14-13-12-10-9-8-7-6-5

Squat + Lunge Left + Lunge Right

Tuck Jump

Narrow Grip Push-up
Tuck Jump: https://www.youtube.com/watch?v=jNuaFm7Z2Ns

Narrow Grip Push-up: https://www.youtube.com/watch?v=av5zfxzSFEc

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

:30 Single DB Tricep Extensions

:30 DB Floor Press

:30 DB Alt. Single Leg Deadlift

– :30 Rest

ZERO EQUIPMENT ACCESSORY:

3 Sets:

:30 Close Grip Push-up

:30 Push-up Plank Hold Halfway Down

:30 Alt. Single Leg Deadlift

– :30 Rest

STRETCHING

3 Sets:

:30 Pigeon Stretch / Side

5 Thoracic Rotation / Side

5 Cat/Cow Stretch

DB Tricep Extension: https://www.youtube.com/watch?v=ntBjdnckWgo

DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys

Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA

Thoracic Rotation: https://www.youtube.com/watch?v=twGnMnUapA

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 5:

100m Run

50m Farmers Carry

– Rest 1:00

AMRAP 5:

100m Run

8 DB Deadlift Up-Downs

*Substitutions:

— If you cannot run, sub 40 mountain climbers.

— Perform 12 weighted DB lunges in place instead of farmers carry.

— Use single or double dumbbells as available for this workout.

ZERO EQUIPMENT VERSION:

AMRAP 5:

100m Run

20 Alt. Hands-to-Elbows Plank

– Rest 1:00

AMRAP 5:

100m Run

15 Good Mornings

10 Reverse Alternating Lunges

Substitutions:

— If you cannot run, sub 40 mountain climbers

— Use a filled up backpack if available.
DB Deadlift Up-Downs: https://www.youtube.com/watch?v=f462Gs9LqVU

Hands-to-Elbows Plank: https://www.youtube.com/watch?v=sD0XSVimBJI

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

20 Weighted Single Leg Calf Raises

20 Weighted Single Leg Glute Bridges

ZERO EQUIPMENT ACCESSORY:

3 Sets:

30 Unweighted Single Leg Calf Raises

20 Single Leg Glute Bridges / Leg

STRETCHING

3 Rounds:

:30 Calf Stretch / Leg*

:30 Wrist Extension Stretch

*Use an object to hold

Single Leg Calf Raise: https://www.youtube.com/watch?v=uhLjADhUxFM

Single Leg Glute Bridge: https://www.youtube.com/watch?v=AQUbWzAy8rQ

Wrist Extension Stretch: https://www.youtube.com/watch?v=cnuBSIWReSc

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION

5 Rounds:

Run 400m*

16 Alternating DB Snatches

10 DB Strict Press / Arm

*Substitute row 500m/400m as needed. If you cannot run then perform 50 walking lunges.

Dumbbell weight should feel moderate; you can push-press as needed.

ZERO EQUIPMENT VERSION

5 Rounds:

400m Run*

15 Hand Release Push-ups

10 Pistols / Leg

*Substitute row 500m/400m as needed. If you cannot run then perform 50 walking lunges.
PISTOL & SCALING: https://www.youtube.com/watch?v=pMCMZN3fj_A

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY

3 Sets:

10 Strict DB Upright Row / arm

5 DB Single Leg Deadlift / leg

ZERO EQUIPMENT ACCESSORY

3 Sets:

20 PVC/broomstick Slow Cuban Presses

20 PVC/broomstick Good Mornings Stagger Stance Left Foot Forward

20 PVC/broomstick Good Morning Staggered Stance Right Foot Forward

DB Upright Row: https://www.youtube.com/watch?v=VtCGdQti7c0

Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA

Cuban Press: https://www.youtube.com/watch?v=3bBXqFivnn8

Staggered Stance Good Morning: https://www.youtube.com/watch?v=Fu_mFEutaH0

STRETCHING

3 Sets For Quality:

:30 Doorway Stretch / side

5 Thoracic Rotation / side

Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw

Thoracic Rotation: https://www.youtube.com/watch?v=twGnMnUapAs

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

For Time:

1200m Run

100 Double Unders (200 singles)

100 Lying Toes to Bar

100 Double Unders (200 singles)

*If you can’t run then perform 200 Mountain Climbers.

ZERO EQUIPMENT VERSION:

For Time:

1200m Run

30 Up-Downs (Burpee No Push-ups)

100 Lying Toes to Bar

30 Up-Downs

*If you can’t run then perform 200 Mountain Climbers.

Lying Toes to Bar: https://www.youtube.com/watch?v=d5yQMplTevU

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

30 DB Turkish Get-ups

*15 Reps each side.

ZERO EQUPIMENT ACCESSORY:

75 Crab Touches

Turkish Get-up: https://www.youtube.com/watch?v=saYKvqSscuY

Crab Touches: https://www.youtube.com/watch?v=tJcroLOyZLk

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Time)

MINIMAL EQUPIMENT VERSION:

For Time:

5 Rounds of “Modified Cindy”

15 Single Arm DB or KB Power Cleans / Arm

4 Rounds of “Modified Cindy”

12 Single Arm DB or KB Power Cleans / Arm

3 Rounds of “Modified Cindy”

9 Single Arm DB or KB Power Cleans / Arm

2 Rounds of “Modified Cindy”

*1 Round of “Modified Cindy”

5 Single DB Sumo Deadlift High Pull

10 Push-ups

15 Air Squats

ZERO EQUIPMENT VERSION:

For Time:

5 Rounds of “No Gear Cindy”

15 Tuck Jumps

4 Rounds of “No Gear Cindy”

12 Tuck Jumps

3 Rounds of “No Gear Cindy”

9 Tuck Jumps

2 Rounds of “No Gear Cindy”

*1 Round of “No Gear Cindy”

5 Tuck-ups*

10 Push-ups

15 Air Squats

*If you have a backpack available, fill it up and perform 5 Sumo Deadlift High Pulls with backpack.

Single DB/KB Sumo Deadlift High Pull: https://www.youtube.com/watch?v=A02TcrnG3Jc

Single Arm DB/KB Power Clean: https://www.youtube.com/watch?v=ukI1RDMkrWY

Tuck-ups: https://www.youtube.com/watch?v=obVuc0wZoss

Accessory & Stretching (No Measure)

MINIMAL EQUPIMENT ACCESSORY:

3:00 Max DB Side Bends

2:00 Max DB Bent Over Row

1:00 Max DB Curl-to-Press

ZERO EQUPIMENT ACCESSORY:

3:00 Max Alternating Single Leg Deadlift

2:00 Plank T Rotation

1:00 Max Curl-to-Press with Object

Curl to Press (use 1 or 2 DB/KBs): https://www.youtube.com/watch?v=zdQOmPMGjOY

Single Leg Deadlift: https://www.youtube.com/watch?v=HtHxnWmMgzM

Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E

STRETCHING:

5:00 For Quality:

:30 Couch Stretch / side

:30 Downward Dog

Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q

Downward Dog: https://www.youtube.com/watch?v=eavv5wGDS_U

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Time)

MINIMAL EQUPIMENT VERSION:

On a 26:00 Clock:

From 0:00-3:00:

200m Run

5 Single Arm DB Thrusters / Arm (Moderate Weight)

From 3:00-7:00:

10 Single Arm DB Thrusters / Arm

300m Run

From 7:00-10:00:

200m Run

10 Single Arm DB Deadlift / Side (Moderate Weight)

From 10:00-14:00:

15 Single Arm DB Deadlift / Side

300m Run

From 14:00-18:00:

400m Run

20 Burpee Over DB

From 18:00-26:00:

10 Single Arm DB Thruster / Arm

10 Single Arm DB Deadlift / Arm

600m Run

ZERO EQUIPMENT VERSION:

On a 26:00 Clock:

From 0:00-3:00:

200m Run or 40 Mountain Climbers

5x 1 Air Squat + 1 Push-up

From 3:00-7:00:

10x 1 Air Squat + 1 Push-up

300m Run or 80 Mountain Climbers

From 7:00-10:00:

200m Run or 40 Mountain Climbers

10 Quadreped Knee to Elbow / Side

From 10:00-14:00:

15 Quadreped Knee to Elbow / Side

300m Run or 80 Mountain Climbers

From 14:00-18:00:

400m Run or 100 Mountain Climbers

20 Burpee

From 18:00-26:00:

20 1 Air Squat + 1 Push-up

20 Quadreped Knee to Elbow / Side

600m Run or 140 Mountain Climbers

Enter time that you finish the entire workout.
Single Arm DB Thruster: https://www.youtube.com/watch?v=ZFwvIyUx5PQ

Single Arm DB Deadlift: https://www.youtube.com/watch?v=S08bTrP7uFQ

Quadraped Knee to Elbow: https://www.youtube.com/watch?v=ZdO-DAx3sJU

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

:30 DB Bent Over Row Left

:30 DB Bent Over Row Right

:30 DB Floor Press

ZERO EQUIPMENT ACCESSORY:

3 Sets:

Max Unbroken Push-up

Rest :90

DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys

STRETCHING:

2 Sets:

:60 Calf Stretch / side

10 Lateral Leg Swing / side

10 Samson Lunge/ leg

Samson Lunge: https://www.youtube.com/watch?v=QBkMUpXWTko

Lateral Leg Swing: https://www.youtube.com/watch?v=YHGnxm65TMo