NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA

Warm up

“The Seven”
With a partner, complete:
7 rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 245/165
7 Burpees*
7 Kettlebell swings 70/53
7 Pull-ups

*Reps may be divided in any manner, however, BOTH athletes complete ALL burpees.
*30 minute time cap
*If Scaling: Deadlifts should be touch and go. Thrusters should be unbroken.

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.20.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.20.2017, Springfield, VA

Warm up

Skill:
10​​ Minutes​​ Handstand​​ Skill​​ Work​​ (Wall​​walk,​​Handstand​​hold,​​ Handstand​​ walk) ​​​​​​​​​​
*Progress​​ to​​ the​​ hardest​​ progression​​ you​​ can​​ safely​​ perform.

Metcon: 3​​ Rounds​​ For​​ Time
50​​ Double​​ Unders/​​100​​Singles
200m​​ Sprint ​​​​​​
*Rest​​ 1​​ minute​​ between​​ rounds
*Rounds should be sub 3 minutes

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.19.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.19.2017, Springfield, VA

Warm up

Strength:
Overhead​​ Squat​​ 3×5 ​​​​​​​​​​
*1​​ second​​ hold​​ in​​ bottom​​ of​​ squat

Metcon:
AMRAP​​ x​​ 10
20​​ Wallballs​​ *20/14*
20​​ Box​​ Jumps​​ 24”/20” ​​​​​​​​​​
*Wallballs should be performed in sets of AT LEAST 10 reps unbroken.

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.18.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.18.2017, Springfield, VA

Warm up

Skill: ​​​​​​​​
10​​ Minutes​​ Rope​​ Climbs​​ Skill​​ Work

Metcon: ​​​​​​​​​​
4​​ Rounds​​ for​​ Time: ​​​​​​​​​​
2​​ Rope​​ Climbs ​​​​​​​​​​
10​​ Burpees ​​​​​​​​​​
400m​​ Run ​​​​​​​​​​​​​​​​​​​​
*20​​ minute​​ time cap

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.17.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.17.2017, Springfield, VA

Warm up

Strength: ​​​​​​​​​​​​​​
Take​​ 15​​ minutes​​ to​​ build​​ to​​ a​​ heavy:​​
2​​ Squat​​ Clean​​ plus​​ 1​​ Jerk

Metcon: ​​​​​​​​​​​​​​AMRAP​​ X​​ 8: ​​​​​​​​​​​​
5/5​​ Barbell​​ Lunges​​ 115/85
​​​​​​​​​7 Push​​Press​​ 115/85 ​​​​​​​​​​​​
10​​ KB​​ Swings​​ 53/35

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.16.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.16.2017, Springfield, VA

Warm up

Strength:
Hip Extensions: 4×10

Metcon:
4 Rounds For Time:
12 Chest to Bar Pull-ups
12 Dips
20 Abmat Sit-ups
*12 minute timecap