(703) 266-0118 donnys@thenzone.com

Welcome to CrossFit Hydraulic

Operating in a Confined Space Under Pressure

About Us

Programs

Multiple Programs to Help Anyone Achieve Their Fitness Goals

Community

Fostering a Supportive Community Through Exercise

Schedule

Class Times That Fit Any Schedule

Athlete of the Month

May Athlete of the Month is Jose Portillo.  Congrats Jose!

May 25th, 2018

Strength / Skill:

Take 15 minutes to work with your coach on an exercise or lift that you consider a weakness

Metcon: 3 Rounds

Buy in: 500m row

10 Burpee to Plate (45/25)

20 plate to overhead

30 Russian Twists

Cash Out: 500m Row

Core / Accessory: Foam Roll / Stretch and get ready for Murph on Saturday

 

May 24, 2018

Strength / Skill:
Three Position Squat Cleans – 8×2
*Start at 60% of your clean and progress as necessary
*Pause Mid shin / pause above the knee / pause below the hip then extend hip into a squat clean

Metcon: 
10 Double Unders
5 Squat Cleans (135/95)
20 Double Unders
5 Squat Cleans
30 Double Unders
5 Squat Cleans
40 Double Unders
5 Squat Cleans
50 Double Unders
5 Squat Cleans
40 Double Unders
5 Squat Cleans
30 Double Unders
5 Squat Cleans
20 Double Unders
5 Squat Cleans
10 Double Unders

Core / Accessory:
4 Way Ankle 3×10 (each way)
Foam Roll IT Band and Quads

May 23, 2018

Strength / Skill:
Handstand Hold 3x Max (try to get hands as close to the wall as possible)
KB Presses – 3×10
Handstand Box Circles – 4×1 Time Around (each way)

Metcon: 10:00 AMRAP
3x Ring Muscle – Up
7x HSPU
15x Air Squats

Core / Accessory:
Pull – Up Hold – 3xMAX
Hollow Hold BD Pull-Overs – 3×12

May 22, 2018

Agilities:
8x120m shuttles (10/back, 20/back and 30/back)
1:30 Rest Between

Metcon: 12:00 AMRAP
Minute 1 – 100yd Shuttle (50m and back)
Minute 2 – 16 Bar Over Burpees
Minute 3 – 10 Bar Rollouts
Minute 4 – MAX Russian KB Swings (53/35)
*Repeat 2x

*Score is total KB Swings

Core / Accessory:
Landmine Lateral Lunges – 3×8 (each side)
90/90 Stretch – 3x:30 (each leg)

May 21, 2018

Strength:
Pause Bench Press – 5×5 (70%) :02 Pause on your chest)

Metcon: “Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

Core / Accessory:
1 Arm KB Bench Press – 3×12 (each arm)
Blackburns – 3×15

May 18, 2018

Strength / Skill:
Banded Muscle-up Transitions x20 total reps
Kip Swing + Bar to Hip Pull 5x (4+1)
Ring Dip Negatives 4x (5 seconds at top, 5 seconds halfway down, 5 seconds in bottom position)

Metcon: 10:00 AMRAP
4 Ring Push-Ups
4 Sumo Deadlifts (155/115)
*Add two reps each round
*Score is total reps

Core / Accessory:
Banded Internal / External rotation 3×15 each
Hollow Hold Banded Reverse Crunches – 3×10

May 17, 2018

Strength / Skill:
Take 15 minutes to work up to a HEAVY one rep on block Power Cleans
*Have the bar right below the hip

Metcon:
3 Rounds
2 Laps
10 Power Cleans (95/65)
15 Thrusters (95/65)

Core / Accessory:
Banded Wrist Mobilization
Banded Elbow Extension – 3×10 (each arm)