Skills Class 1:15pm: Toes to Bar
Conditioning:
Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lbs./65 lbs. for the front squats and thrusters
Time cap: 15 min.
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Friday morning open gym from 8:30am-10:30am is cancelled!
Strength:
E2MOM 16
1: 5 Bench Press (↑)
2: 5 Pendlay Rows (↑)
Conditioning:
4 Rounds
200m Run
10 Burpees
20 Box Jump (24/20) (Rx+: 30/24)
Strength:
E2MOM 10
5 Deadlifts @60 – 70%
Reset every rep and start from dead stop.
Conditioning:
EMOM 16
1: AMRAP Calorie Row
2: AMRAP Calorie Assault Bike
3: AMRAP Calorie Ski Erg
4: Rest
:15 transition between stations.
Strength:
Every 1:30 for 6 Rounds
Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat (↑)
Conditioning:
4 Rounds
400m Run
8 Hang Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)
12 Toes to Bar (Fx: 8 T2B)
Time Cap 16:00
Arctic Core Blast – 6:45pm!!!!
Strength:
20:00 to Establish
1RM Front Squat
Conditioning:
AMRAP 10
10 Chest to Bar Pull Ups (Fx: 7 C2B)
10 Thrusters
10 Chest to Bar Pull Ups (Fx: 7 C2B)
8 Thrusters
10 Chest to Bar Pull Ups (Fx: 7 C2B)
6 Thrusters
10 Chest to Bar Pull Ups (Fx: 7 C2B)
AMRAP Thrusters
Thruster Weights:
Rx: (95/65) (135/95) (165/115) (185/125)
Fx: (75/55) (95/65) (135/95) (165/115)
Rx+: (135/95) (165/115) (185/125) (225/155)
| Weekly Overview | Events/Classes | |
| Monday | Upper Body Strength | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Front Squat | Core Blast – 6:45pm! |
| Wednesday | Power Snatch + Overhead Squat + Hang Power Snatch | |
| Thursday | Deadlifts | Open 21.1 Announcement at 8pm! |
| Friday | TBA | |
| Saturday | Open Workout 21.3 | Skills Class at 1:15pm: Toes to Bar |
| Sunday | TBA | Yoga – 10:00am |
Strength:
3 Rounds
40 Banded Biceps Curls
40 Banded Triceps Extensions
20 Barbell Shrugs
1 Minute Easy Ski/Bike/Row/Run
Use band/weights that can be completed unbroken.
Conditioning:
3 Rounds
5 Each Side Kettlebell Suitcase Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
10 Ring Dips (Fx: Hand Release Push Ups) (Rx+: Strict)
15 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
Best of NoVA! Click HERE to vote BCF as the best CrossFit Gym in Northern Virgina! We have won this award 4 years in a row and would be honored to make it 5 straight!
Strength:
EMOM 12
1: :15 – :30 L-Sit Hold (Fx: Tuck Hold)
2: 6 Strict TTB (Fx: Strict Straight Leg Raises)
3: 8 Ring Body Saws (Fx: :30 Ring Plank)
4: Rest
Conditioning:
AMRAP 16
200m Run
8 Each Arm Kettlebell Push Press (24/16) (Fx: 16/12) (Rx+: 32/24)
200m Run
16 Handstand Push Ups (Fx: 10 HSPU)
Skills Class 1:15pm: Strict/Kipping/Butterfly Pullups
Conditioning:
Open Workout 21.2
10 Dumbbell Snatches (50/35lbs)
15 Burpee Box Jump Overs (24/20″)
20 Dumbbell Snatches (50/35lbs)
15 Burpee Box Jump Overs (24/20″)
30 Dumbbell Snatches (50/35lbs)
15 Burpee Box Jump Overs (24/20″)
40 Dumbbell Snatches (50/35lbs)
15 Burpee Box Jump Overs (24/20″)
50 Dumbbell Snatches (50/35lbs)
15 Burpee Box Jump Overs (24/20″)
20:00 Time Cap
Strength:
E2MOM 16
1: 5 Bench Press (↑)
Can be dumbbell or barbell bench press.
2: 10 – 15 GHD Sit Ups (Fx: Weighted Sit Ups)
Conditioning:
E2MOM 16
1: 20/15 Calorie Row (Fx: 15/10)
AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
2: Rest
