12/31/2016 Saturday


Ashburn CrossFit – CrossFit

Warm-up

WARMUP (10 MINS)

(5-10min) Either play Dodgeball to warm up or choose another game you like.

If you get tagged out, you perform movements below before being able to go back in:

5 Air Squats

5 Situps

5 Pushups

3 Rounds

– Another good one is Abmat Tag! Have everyone hold a light MB or Abmat over their head and everyone is trying to push the ball/mat out

of people’s hands. If you get tagged out, you perform below before being able to go back in:

5 Air Squats

5 Situps

5 Pushups

3 Rounds

* The person who gets tagged the least amount or still standing by the end of the game is the winner!

* If people haven’t perform any of the 3 rounds of the triplet by the end of the game, have them perform it now. Everyone else can repeat

as well if you like ?

WORKOUT PREP & WORKOUT (35-40 MINS)

(5min) Review Front Squat with a Barbell as a group

– Perform as many reps as needed to have them moving well

(10min) Prep for Workout in partners:

5 Front Squats + 30sec Front Rack Hold

Switch (partner performs)

3 Rounds

– Add load each round so that the last set is their working weight

(20-25min) Perform workout

Fitness

Metcon (Time)

3 Rounds:

In partners:

While one person Rows 500m,

the other person holds the bar in a front

rack.

While one person performs 15-20 Front

Squats,

the other person holds a Ring Plank Hold.

*Switch after each movement.
WORKOUT BRIEF (5 MINS)

Saturday partner workout day!

Partner 1 can only be rowing if Partner 2 is holding the barbell in a front rack. If they need to rest, the partner rowing needs to stop for that

period of time. The load shouldn’t be that heavy that they should need to put it down though.

That is the same for the front squats/ring rows. Partner 1 can only be performing squats if partner 2 is holding a ring hold. The squats

should be able to be done in 1-3 sets. Less for the earlier rounds and a few more for the later rounds. The ring hold will be the limiting

factor here for most teams.

Use one barbell per team. Scale load as needed and scale ring hold to a ring or regular plank hold.

Adjust the number of reps accordingly for Fitness folk.

Allow 20-25min to perform the workout.

RXD

Metcon (Time)

3 Rounds:

In partners:

While one person Rows 500m,

the other person holds the bar in a front

rack (115/75lbs).

While one person performs 25 Front

Squats (115/75lbs),

the other person holds a Ring Hold.

*Switch after each movement.
WORKOUT BRIEF (5 MINS)

Saturday partner workout day!

Partner 1 can only be rowing if Partner 2 is holding the barbell in a front rack. If they need to rest, the partner rowing needs to stop for that

period of time. The load shouldn’t be that heavy that they should need to put it down though.

That is the same for the front squats/ring rows. Partner 1 can only be performing squats if partner 2 is holding a ring hold. The squats

should be able to be done in 1-3 sets. Less for the earlier rounds and a few more for the later rounds. The ring hold will be the limiting

factor here for most teams.

Use one barbell per team. Scale load as needed and scale ring hold to a ring or regular plank hold.

Adjust the number of reps accordingly for Fitness folk.

Allow 20-25min to perform the workout.

Beyond RXD

Metcon (Time)

3 Rounds:

In partners:

While one person Rows 500m,

the other person holds the bar in a front

rack (135/95lbs).

While one person performs 25 Front

Squats (135/95lbs),

the other person holds a Ring Hold.

*Switch after each movement.
WORKOUT BRIEF (5 MINS)

Saturday partner workout day!

Partner 1 can only be rowing if Partner 2 is holding the barbell in a front rack. If they need to rest, the partner rowing needs to stop for that

period of time. The load shouldn’t be that heavy that they should need to put it down though.

That is the same for the front squats/ring rows. Partner 1 can only be performing squats if partner 2 is holding a ring hold. The squats

should be able to be done in 1-3 sets. Less for the earlier rounds and a few more for the later rounds. The ring hold will be the limiting

factor here for most teams.

Use one barbell per team. Scale load as needed and scale ring hold to a ring or regular plank hold.

Adjust the number of reps accordingly for Fitness folk.

Allow 20-25min to perform the workout.

Cool Down

As a group, spend 5 minutes foam rolling the hamstrings and thoracic.

Categories: Wod

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