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

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.13.2017

NOVA Strength and Conditioning, NOVA CrossFit, Friday, 10.13.2017

Warm up

Strength:
     Romanian Deadlift: 3×6
Metcon:
5 Rounds for Time
5 Deadlifts(AHAP)*should be heavy enough to necessitate singles
200m Kettlebell Farmers Carry(AHAP)* heavy enough to require 1-2 breaks per walk
12 Kettlebell Goblet Squats *heavy enough to not allow going unbroken