CrossFit Tysons - Workouts
Sunday Cardio Class: 2024-12-29
A. GENERAL (8:00)
Easy 3 minute on any machine or shuttle runs
then
Amrap 5 minutes
5 Air Squats
5 No Push up Burpees
10 Jumping Jacks
B. MOBILITY / ACTIVATION (2:00)
1. PNF Thoracic Extension against wall
5 Reps of 5 Press against wall (or barbell or box), 5-7 seconds stretch down
2. Plank/Quadruped Bird Dogs
20 reps
C1. SPECIFIC (4:00)
2-4 x 10 seconds hard on machine, rest 10-20 seconds
C2. SPECIFIC (5:00)
Carry, Take 5 minutes to go over the various carries you have available & PRactice
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Overhead Squat
5 Reps, Empty bar or PVC, pause 2-3 seconds in the bottom
Ramp up to a workout weight in 2-3 sets
3 ROUNDS FOR TIME
1200M RUN (-400M EACH ROUND)
1200M ROW (-400M EACH ROUND)
3000M BIKE (-1000M EACH ROUND)
FINAL ROUND
20 BOX JUMPS & 40 DB THRUSTERS (2x40/25)
Banded Tricep Push downs
5 x 8, heavy band
Hold extension for 3 seconds
Goal: Tricep strength
TC: 46 min