Monday, 11.6.2017

Warm Up & Mobility Strength: 3 Rounds For Quality, NOT For Time: 8 Strict Pull-ups 8 V-ups    *rest as needed between rounds Metcon: 4 Rounds For Time: 200m Sprint 10 Chest to Bar Pull-ups 15 Russian Kettlebell Swings 53/35 …

Friday, 11.3.2017

Warm up & Mobility Low Bar Back Squat: 3x5 Metcon: Buy in: 500m row Then: 3 Rounds 10 Pull-ups 10 Front Squats 135/95 *Barbell comes from floor *If scaling: Squats should be broken into 2 sets of 5. *15 minute timecap. However,…

Thursday, 11.2.2017

Warm up & Mobility Alternating EMOM x 15 1. 8 Back Extensions 2. 6 Dips (rings, matador, box etc) 3. 10 Hollowbody Rocks* *if unable to keep lowback in contact with ground, scale to straddle or tuck Metcon: 1 mile run   Box…

Wednesday, 11.1.2017

Warm Up & Mobility Strength: Front Squat: Take 15 minutes to establish an 8 rep max Metcon: AMRAP x 12 3 Push Press 185/125 10 Wallballs 20/14 30 Double Unders/90 Singles *barbell starts from the floor *if scaling: both push…

Tuesday, 10.31.2017

Warm Up & Mobility Strength: Weighted/Bodyweight/Assisted Strict Pull-ups 2x4 *Assisted: done with a “spotter” providing equal assistance through full ROM. Chin-up over the bar hold: 2 max effort attempts *rest 4X the length of…

Monday, 10.30.2017

Warm up & Mobility Strength: Hang Squat Snatch: Take 15 Minutes to build to a heavy triple *less than 6 months cf experience: 3 Hang Power Snatch + 3 Overhead Squats Metcon: 3 Rounds For Time 7 Power Snatch 135/95 15 Box Jumps 24/20 800m…

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.26.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.26.2017, Springfield, VA Warm up Hollowbody Rocks EMOM x 14    *Start with 2 hollow rocks, each minute, add another 2.    *If you fail to complete a round, perform 4 reps…

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.25.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.25.2017, Springfield, VA Warm up Strength: Push Press: Build to a heavy 3x6 Metcon: AMRAP x 15 5 Power Clean 165/115 5 Shoulder to Overhead 165/115 15 Wallballs 20/14 …