WOD

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION

8 Rounds

:45 Max DB Deadlift

– Rest 1:00

ZERO EQUIPMENT VERSION

AMRAP 12:

30 Sumo Stance Good Mornings

30 Glute Bridges

30 Sit-ups

Enter either total number of DB deadlifts or total reps of the AMRAP 12.
DB Deadlift: https://www.youtube.com/watch?v=JNpUNRPQkAk

DB Deadlift (if you only have 1 DB): https://www.youtube.com/watch?v=AtgGdHQjpHY

Sumo Stance Good Morning (do without weight or with a band under your feet and over your head): https://www.youtube.com/watch?v=ML_GHN6ZdpA

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT & ZERO EQUIPMENT ACCESSORY:

Accumulate:

3:00 Wall Sit

3:00 Push-ups

STRETCHING

Stretching:

4 Sets:

50′ Soldiers March

5 Jefferson Curls (unweighted)

Soldiers March: https://www.youtube.com/watch?v=i0ZM7SsD5YI

Jefferson Curl: https://www.youtube.com/watch?v=d1A_Q6-kS1E

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION

For Time:

50 Alternating DB Power Snatches

40 Sit-ups

30 Push-ups on DBs

40 KB or DB Swings

50′ DB OH Walking Lunge (1 or 2 DBs)

ZERO EQUIPMENT VERSION

For Time:

50 Burpees

40 Sit-ups

30 Push-ups

40 Toe Touch + Jump

100′ Walking Lunge with Overhead Reach
DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0

DB OH Walking Lunge: https://www.youtube.com/watch?v=J3DxelcaaMU

Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

5 Sets:

:30 Alternating DB Bicep Curls

:30 Single DB Tricep Extension

:30 DB Side Bends Right

:30 DB Side Bends Left

ZERO EQUPIMENT ACCESSORY:

5 Sets:

:30 Bicep Curls with Object

:30 Tricep Extension with Object

:30 Russian Twists

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

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

STRETCHING

Stretching:

3 Sets:

5 Scorpion Stretch / side

:30 Table Top Hold

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

Table Top Hold: https://www.youtube.com/watch?v=nWaOi23tXeA

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

EMOM 15:

1) :45 Max Double Unders

2) :45 Max Weighted Sit-ups

3) :30 Max Alt. DB Bent Over Row

ZERO EQUIPMENT VERSION:

EMOM 15:

1) :45 Max Jumping Jacks

2) :45 Max Sit-ups

3) :30 Plank to Kick Through
Enter total number of reps for DU, sit-ups, and row – all added together. You will have one number as your score.

Plank to Kick Through: https://www.youtube.com/watch?v=DlX5x7xzHMM

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

40 DB Bicep Curls (20 / Arm)

20 DB Split Squats (10 / Leg)

ZERO EQUIPMENT ACCESSORY:

3 Sets:

40 Object Bicep Curls (20 / Arm)

20 Rear Foot Elevated Split Squat (10 / Leg)

STRETCHING:

:60 Seated Straddle Stretch Reach (Left)

:60 Seated Straddle Stretch Reach (Right)

:60 Seated Straddle Stretch Reach (Forward)”

DB Split Squat: https://www.youtube.com/watch?v=zdoyaLKm-Dk

Rear Foot Elevated Split Squat: https://youtu.be/7Aqeb8UHl4k

Seated Saddle Stretch: https://www.youtube.com/watch?v=yMLlEYMhYjA

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

5 Rounds:

50 Double Unders or 100 Single Unders

10 DB Cluster*

50 Double Unders or 100 Single Unders

– Rest 2:00 btw. rounds

*DB weight should feel moderate to heavy. You should be able to complete this in 1-2 sets each round.

ZERO EQUIPMENT VERSION:

5 Rounds:

20 Jumping Jacks

10 Burpee + Air Squat*

40 Mountain Climbers

– Rest 2:00 btw. rounds

*Perform 1 burpee + 2 air squats

Enter total time when finished (rest included).
DB Cluster: https://www.youtube.com/watch?v=uiKyT6_7bho

DB Cluster (with 1 DB): https://www.youtube.com/watch?v=NbDylRm5SKk

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

5 Sets:

10 Single Arm DB Strict Press / Arm

ZERO EQUIPMENT ACCESSORY:

5 Sets:

5 HSPU Negatives (as slow as possible. Aim for :03-:05 descent) – OR – Tempo Push ups with same time on descent

STRETCHING:

3 Sets:

:60 Couch Stretch / Leg

:30 Lax Ball Roll / Foot

:30 Lax Ball Roll / Calf”

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

Lax Ball Roll/Calf: https://www.youtube.com/watch?v=62QO9zws7yE

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (No Measure)

MINIMAL EQUIPMENT VERSION:

On a 19:00 Clock:

From 0:00-5:00

100m Run

30 DB or KB Swings

100m Run

From 5:00-12:00

200m Run

25 Double DB or KB Bent Over Row*

200m Run

From 12:00-19:00

400m Run

20 DB or KB Swings

20 Double DB or KB Bent Over Row*

*You can also hold a single DB/KB with two hands.

ZERO EQUIPMENT VERSION:

On a 19:00 Clock:

From 0:00-5:00

100m Run

60 Glute Bridges

100m Run

From 5:00-12:00

200m Run

30 Double Knee Tuck in Plank

200m Run

From 12:00-19:00

400m Run

20 Single Leg Glute Bridges / Leg

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

DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0

Single Leg Glute Bridge: https://www.youtube.com/watch?v=3NXv0Nany-Q

Do your best to estimate the distance of these runs. Google Maps is a great resource. Check out videos on FB and Insta stories for a demo 🙂

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

15 KB Curl-to-Press

20 KB Floor Press*

*Single KB or DB and holding with two hands on both.

ZERO EQUIPMENT ACCESSORY:

3 Sets:

15 Object Curl-to-Press

20 Object Floor Press

*Single object, holding with two hands

STRETCHING:

2 Sets:

:30 Calf Stretch / Side

:30 Leg Swings / Side

KB curl-to-press: https://www.youtube.com/watch?v=zdQOmPMGjOY

KB floor press: https://www.youtube.com/watch?v=i_URJN83nys

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

For Time:

3 Rounds:

10 DB Thrusters

10 Push-ups on DBs

Directly into:

1 Rounds:

30 DB Walking Lunges

30 Hand Release Push-ups

ZERO EQUIPMENT VERSION:

For Time:

3 Rounds:

15 Unweighted Thrusters

10 Narrow Hand Push-ups

Directly into

45 Walking OH Unweighted Lunges

30 Hand Release Push-ups
DB Thruster if you only have one DB: https://www.youtube.com/watch?v=-JbH8AVMS4g

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

5 Sets:

20 Sit-ups (slow)

20 DB Side Bends / Side

ZERO EQUIPMENT ACCESSORY:

5 Sets:

20 Sit-ups (slow)

20 Russian Twists

STRETCHING:

3 Rounds:

:30 Doorway stretch / side

:30 Scorpion Stretch / side

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

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

CrossFit North Reston – CrossFit

Weightlifting

Stuck at Home Option

Metcon (No Measure)

MINIMAL EQUIPMENT VERSION:

On a 10:00 Clock:

Every :30:

One 3-Position DB Power Clean

ZERO EQUIPMENT VERSION:

Perform 50 of the following bodyweight complex:

3 Good Mornings

3 Air Squats

6 Alternating Jumping Lunges
DB Power Clean: Reps will come from the high hang (hip), low hang (just above the knee) and floor (seen in this video) https://www.youtube.com/watch?v=vh0Tj7G4k0c

DB Power Clean with one DB: https://www.youtube.com/watch?v=NbDylRm5SKk

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

24 KB or DB Alt. Gorilla Row (12 / Side)

15 Weighted Good Mornings*

*Hold KB or DB at chest

ZERO EQUIPMENT ACCESSORY:

3 Sets:

1:00 Plank

15 Object Good Mornings*

*Hug object at chest

STRETCHING:

2 Rounds (For Quality):

15 Soldiers March / leg

10 Lunge w/ Twist / leg

10 Downward Dog

Gorilla Row: https://www.youtube.com/watch?v=UsxcaALqr2c

Soldiers March: https://www.youtube.com/watch?v=i0ZM7SsD5YI

CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Distance)

“Death by 10 Meters*

On an ascending clock:

0:00 – 1:00 10m Run

1:00 – 2:00 20m Run

2:00 – 3:00 30m Run

3:00 – 4:00 40m Run

*Set up cones or markers 10m apart. Minute 1 run the 10m; Minute 2 10m down and 10m back.

**Continue sequence until you can no longer perform the distance within that minute.
Record the longest distance that you complete in the allotted time.

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

5 Sets:

12 Single Arm DB Arnold Press / Side

12 Single Arm DB Hammer Curl / Side

ZERO EQUIPMENT ACCESSORY:

5 Sets:

12 Push-ups

12 Object Hammer Curls (water bottles, gallon jugs, bags of rice, etc.)

STRETCHING:

3 Rounds (For Quality):

5 Cat/Cow Stretch (slow)

:30 Pigeon Pose / side

10 dislocates with towel, band, Swiffer, etc.

Arnold Press: https://www.youtube.com/watch?v=6Z15_WdXmVw

Hammer Curl: https://www.youtube.com/watch?v=LZhFsA9pPAk

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Couch Stretch/Side

Then

2 Rounds

10 Cal Row

10 Kettlebell Swings

10 KB Goblet Squat

Weightlifting

Clean (6 x 2 @ 85%)

Record weight used

Metcon

Metcon (Time)

10-14-18

Deadlift (135/95)

Double DB Reverse Lunge (50/35s)

3:00 Rest

18-14-10

Deadlift (135/95)

Double DB Reverse Lunge (50/35s)
Post total time

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

1 Round:

30 Deck Squats

30 DB Power Snatch

2 Rounds:

20 Deck Squats

20 DB Power Snatches

3 Rounds:

10 Deck Squats

10 DB Power Snatches

NO EQUIPMENT VERSION:

1 Rounds:

30 Deck Squats

20 Jump-to-Target

2 Rounds:

20 Deck Squats

20 Jump-to-Target

3 Rounds:

10 Deck Squats

10 Jump-to-Target
Deck squat demo: https://www.youtube.com/watch?v=GZtAHVbSbI0

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

15 DB Row / Arm

15 DB Shrugs

ZERO EQUIPMENT ACCESSORY:

Accumulate 3:00 in a Handstand Hold (free or wall)

STRETCHING:

3-5 Sets:

5 Table Top Pose (w/ :05 pause)

5 Samson Stretch / leg

5 Thoracic Rotation / side

Table Top: https://www.youtube.com/watch?v=nWaOi23tXeA

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

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m run

5 hip circles each side

10 empty barbell thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 31:41

Buy In:

3 Rounds each, alternating

14 clean and jerks (95/65)

Strip plates, each athlete takes one to use for the rest of their workout. For “RX,” the plate cannot be set down until the end of the workout.

In remaining time, AMRAP of

14 burpees to plate

14 OH stationary lunges with plate

14 weighted sit ups with plate

314m run
Partner 1 will complete burpees, then partner 2 will complete burpees, partner 1 will complete lunges, then partner 2 will complete lunges, etc. Run will be completed together.

Your circle (plate) is your best friend for the workout!

Score Rounds + Reps, clean and jerks do not count toward your total.