CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

BENCH PRESSES, PLATE CARRIES, PISTOLS AND TOE TO BARS

Bench Press 5 reps @ 75%

Bench Press 3 reps @ 80%

Bench Press 5+ reps @ 85%

then...

Complete as many rounds as possible in 12 minutes of:

100 meter Bumper plate carry 45/25 pounds

10 Pistols alternating

10 Toe to Bars

post rounds completed

SHOULDER PRESSES, KETTLEBELL SWINGS, WALL BALLS AND DOUBLE UNDERS

Shoulder Press 5 reps @ 75%

Shoulder Press 3 reps @ 80%

Shoulder press 5 reps @ 85%

then...

Complete as many rounds as possible in 12 minutes of:

10 Kettlebell Swings 70/53 pounds

15 Wall Balls  20/14 pounds

20 Unbroken Double Unders

post rounds completed

DOUBLE UNDERS 
, POWER CLEANS, BURPEES, HOLLOW ROCKS, CALORIE ROW, FLOOR WIPERS, AND AB PLANK HOLDS


Deadlift 5 reps @ 75%

Deadlift 3 reps @ 80%

Deadlift 5 reps @ 85%

Then...

Kylene and Mark’s Birthday Mash Up!!!

For time:

29 double unders 

26 power cleans 135/95

29 burpees

26 hollow rocks

29 calorie row

26 floor wipers 
(L + R =1)
29 second ab plank hold

26 hand release burpees

post time completed

11AM OLYMPIC LIFTING CLASS!!!

Olympic lifting class with coach Adrian!!! (10 dollar drop in)

OLY WORK OR OPEN GYM

Come in today and work on your Olympic Lifts with Coach Adrian from 10 am to 1130 am (10 dollar drop in)

or...

Regular Open Gym from 1130 -1230 (no cost for regular members)

or...

For time:

75/55 pound Thruster, 30 reps

10 foot Rope climb, 4 ascents

75/55 pound Thruster, 20 reps

10 foot Rope climb, 3 ascents

75/55 pound Thruster, 10 reps

10 foot Rope climb, 2 ascents

post time completed

TIRE FLIP, KETTLEBELL SNATCHES, DEFICIT PUSHUPS, ROWING

Tire Flip / Kettlebell Snatch Mechanics

then...

3 rounds for 1 minute at each station of:

Kettlebell Snatch 53/35 pounds

Deficit Push Ups on 45 pound plates

Tire Flip 460 /230 pound tire

Row for Calories

Post total reps as score

BACK SQUATS, DOUBLE UNDERS, KETTLEBELL SWINGS AND SIT UPS

Back Squat 5 reps @ 75 %

Back Squat 3 reps @ 80%

Back Squat 5+ reps @ 85%

then...

For time:

50-40-30-20-10 of:

Double Unders

Russian Kettlebell Swings 53/35

Sit Ups

post time completed

Finisher: Max Height Box Jump

JERK MECHANICS AND A CHIPPER

Jerk Mechanics / Skill work

then…

For time:

20 Burpees

Run 200 meters with a medicine ball 20/14 pounds

15 Pull Ups Strict

Run 400 meters with a medicine ball

20 Handstand push ups

Run 200 meters with a medicine ball

15 Pull ups Strict

Run 400 meters with a medicine ball

20 Burpees

Post time completed

OVERHEAD SQUATS, KETTLEBELL SWINGS AND TOE TO BARS

Establish a new Overhead squat 1 rep max

then…

For time:

10 Kettlebell Swings 53/35 pounds

1 Toe to bar

9 Kettlebell Swings

2 Toe to bar

8 Kettlebell Swings

3 Toe to bar

7 Kettlebell Swings

4 Toe to bar

6 Kettlebell Swings

5 Toe to bar

5 Kettlebell Swings

6 Toe to bar

4 Kettlebell Swings

7 Toe to bar

3 Kettlebell Swings

8 Toe to bar

2 Kettlebell Swings

9 Toe to bar

1 Kettlebell Swings

10 Toe to bar

post time completed

BENCH PRESSES AND "KARABEl"

Bench Press 3 reps @ 70 %

Bench Press 3 reps @ 75%

Bench Press 7+ reps @80%

then...

"Karabel"

10 rounds for time of:

3 Snatches, 135/95 pounds

15 Wall Balls, 20/14 pounds

post time completed

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