(703) 266-0118 ethanb@thenzone.com

April 25, 2017

Strength: Push Press 5×5 work up to heavy 5 in 5 sets Metcon: 12 Min AMRAP 5 HSPU or 10 Dumbell Presses 10 Hang Power Snatches 115/75 200 Meter Run Core/Accessory: 100 Banded Tricep Push Downs

April 20, 2017

Strength: 100 Abmat sit-ups for Time Metcon: For Time 21-15-9 Deadlift (225#/155#) Handstand Push-ups Box Jumps (24″/20″) Core/Accessory: Core/Accessory: 60 Second Plank 45 Second Plank 30 Second...

April 13, 2017

Strength 10:00 to: -set 1 Max Set of Strict HSPU (scale as needed, no kipping) Then: 2 Sets of 50% of that Max Effort Metcon 0:00-4:00 Row 500 meter 4:00-8:00 AMRAP of: “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 8:00-12:00 Row 500 meter **row hard. This...

April 03, 2017

Skill Work “Test Day” 5:00 to set 1 max UB set of pull-ups (kipping or strict) Then: 20 Pull-up Negatives 25 Supinated Rows (on racked barbell or rings) 2 x 30 sec Plank  Metcon AMRAP 10:00 10 HSPU 15 Forward Front Rack Lunges (115#/75#) Core/Accessory 4x...

March 17, 2017

Schedule Note In conjunction with South Riding CrossFit we are doing a joint Friday Night Lights at their facility.  CrossFit Hydraulic will have open gym from 4:30-5:30 before heading there. WOD CrossFit Open 17.4 Complete as many rounds and reps as possible in 13...

March 16, 2017

Strength Snatch Grip Deadlift 5-5-5-5 *Perform at 85% of 1RM Snatch Metcon AMRAP 10:00 12 Deadlift (225/155) 9 Box Jump 6 HSPU Core/Accessory 100 Russian Twists *2 twists equals 1 rep* (athletes choice in weight, complete in as few sets as...

March 15, 2017

Strength Strict HSPU- warm-up and find a max unbroken set *15:00 cap Some scales and tips to improve: Metcon 21-15-9 Clusters (115/75) Ring Dips Core/Accessory Tabata Superman Holds

March 07, 2017

Strength 15:00 Work on Handstand Push-ups  Options to consider: Strict HSPU/ Deficit Strict HSPU Wall Walks to get comfortable upside down  Kick-Ups to get comfortable getting into position Negative HSPU, kicking up and then controlling a negative descent Metcon 3 RFT...

February 10, 2017

Strength Bench Press 5×3 at 70% of 1RM Metcon For Time: 50 Air Squats 40 Ring Dips 30 Abmat Sit-ups 20 Alternating Kettlebell Snatch (10 each side) 10 HSPU **12:00 Time Cap Core/Accessory 100 Banded Good Mornings while seated on a...

January 25, 2017

Strength Front Squat @50% of 1RM 1:00 max reps Rest 2:00 1:00 max reps Rest 2:00 1:00 max reps *post your reps and loads to the blog Metcon 4 RFT 20 HSPU 50 meter sled push (2×45# plates men, 2×25# plates women) *25m out and 25m back 25:00 time cap...