CrossFit Tysons - Workouts

Sunday Cardio Class: 2024-12-29

CrossFit - Sun, Dec 29
WARM UP (No Measure)

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
---
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

METCON (Time)

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)

TC: 46 min

ACCESSORY / EXTRA (Checkmark)

Banded Tricep Push downs
5 x 8, heavy band

Hold extension for 3 seconds

Goal: Tricep strength

Group CrossFit WOD: 2025-01-04