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.

12/29/2016 Thursday


Ashburn CrossFit – CrossFit

Warm-up

WARMUP (15 MINS)

(5-10min) Get Sweaty

10-1 Air Squat + Jumping Pullup (= 1 rep)

1-10 DB Manmakers (burpee/row/thruster) – use a light set of DB’s (15/10lbs)

(10min) Pullup Skill Work

min 1: 10 Strict Ring Rows + Scapula Retraction/Reset at bottom of movement

min 2: 10 Bar Swings

min 3: 6 Jump to negative lowers

min 4: 5 Strict Pullups – stick to negatives

min 5: Rest

min 6: 3 Strict Chest to Bar + 3 Kipping Chest to Bar — Scale to Jumping Chest to Bar or regular Kipping.

min 7: L-Sit Pullup – Scale to one leg up in an L/Tuck or back to negative lowers

min 8: Max set kipping pullup in the minute

min 9: Max hold at top of Pullup Bar or Ring Row

min 10: Rest

WORKOUT PREP & WORKOUT (35 MINS)

(10min) Review Hang Squat Snatch with a PVC and Barbell as:

– OH Squat

– Hang Power Snatch

– Hang Squat Snatch

* Have Fitness people join in here even if they are performing Power Snatch for the workout.

* Perform as many reps as needed to get them moving well.

(15min) Prep Snatch for Workout:

1 Hang Power Snatch + 1 OH Squat + 1 Hang Squat Snatch

4 Rounds

– Add load each round. Feel free to have them go heavier than their working weight on these complexes.

3 Hang Squat Snatch

3 Rounds

– Use working weight for the last two sets of 3 Hang Squat Snatch here.

(10min) Perform Workout

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Air Squats

7 Hang Squat Snatch (135/95lbs)

3 Strict Pullups
Fitness:

AMRAP 10:

10 Air Squats

10 Hang Power Snatch

10 Ring Rows

Rx+:

AMRAP 10:

15 Air Squats

7 Hang Squat Snatch (155/115lbs)

3 L-Pullups

WORKOUT BRIEF (5 MINS)

The reps are set low for this one so that they can keep the intensity high for the whole 10min. This is one that looks pretty easy on paper, but will leave people wishing it was 5min instead of 10min!

Beyond Rxd and Rxd: The load for the Snatch is set so that they can do all 7 reps unbroken each round for at least the first 3-4 rounds.

After that, this should be the only limiting factor in keeping them moving for the whole 10min.

The L-Pullup is done without a Kip. Scale to Strict if people can’t get 3 in a row consistently. Or at the least, being able to do 1, then drop and get right back up again.

Top scores should be 8+ rounds.

Fitness: Use a load for the Power Snatch that they can either get close to, or perform all 10 reps each round. The empty barbell might be

enough for most people. Have them aim for 5+ rounds.

Cool Down

Finisher:

In partners, perform a Barbell Wiper Ladder.

Partner 1 starts with 2 reps, switches to partner 2 and they do the same.

Partner 1 then does 4, switches and partner 2 does 4… so on for AMRAP 5min.

– It will be easiest to have them both lying on the ground and to switch out the barbell to each other that way.

12/29/2016 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

(5-10min) Jumping Warmup

With a 15 or 25lb plate, 10 reps of each:

Double Footed Jumps (on/off)

Single Footed Jumps (fast feet)

Lateral Jumps (on/off across to the other side and back again)

Jumping Jack Jumps (both feet on plate/then one foot on each side)

Burpee + Jump on Plate

– With any time remaining here, perform 1 dynamic hamstring mobility drill and 1 dynamic shoulder mobility drill.

(10min) Handstand Holds

Hold a Handstand QUICK SCALE: Walk feet as high up the wall as possible or hold a Plank

WORKOUT PREP & WORKOUT (35 MINS)

(5min) Briefly review movements and their scales

(10min) Prep for Workout:

2 Rounds:

1 Handstand Walking attempt —– scale to 10 hand release on wall for practice for those not doing handstand walking (or 10 superman release in a plank – lift left hand/right leg off ground at same time and hold for few seconds)

10 Box Jumps – preferably jump up, step off

10 Good Mornings

(20min) Perform workout

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1min: Handstand Hold

1min: Good Mornings (45/33)

1min: Over Box Burpees (20″)

1min: Rest
Fitness:

5 Rounds:

1min: Plank Hold

1min: Good Mornings or RDL’s

1min: Over Plate Burpees

1min: Rest

Rx+

5 Rounds:

1min: Handstand Walk

1min: Good Mornings (45/33)

1min: Over Box Burpees (24″)

1min: Rest

A total of 15min of work, with 5min of that focused on getting vertical in some way. The other 10min are going to be about ‘cardio’ output.

Use the rest time to slow your heart rate down and prepare for the next round.

Beyond Rxd: make a note of how far they handstand walk each round and either match it or try go a little further each round. If they are on

the cusp of doing handstand walking, they can scale to hand releases on the wall.

For the Over Box Burpees, they need to perform a burpee facing the box, jump on or over the box facing forward, not laterally.

Rxd: The goal is to hold a handstand for the full 1min. Scale up to wall facing if needed or down to feet walking up wall.

Same goes for burpee for Beyond Rxd.

Fitness: the goal is to hold a plank for the full 1min. Perform a burpee facing a plate, jump over the plate and repeat. If they need to jump/step up on plate first then over, that is fine too.

12/27/2016 Tuesday


Ashburn CrossFit – CrossFit

Warm-up

(5min) Run 400m

– At 100m perform 15 Air Squats

– At 200m perform 15 Good Mornings

– At 300m perform 15 Pushups

– At 400m perform 15 Situps

(5min) Static Holds

Alternate these movements:

– Hollow Rock QUICK SCALE: Bend Knees to keep back supported by the ground

– Superman (arms + legs off the ground)

15sec each movement + 15sec rest

5 Rounds

– Goal is to not touch the ground with any part of your arms/legs when flipping over.

Workout Prep

(5min) Review WB and KB Situps. Everyone should perform a few reps here.

(10min) Prep for Workout – Practice the ‘awkwardness’ of the movements:

100m MB Run

10 MB Situps

100m KB Run

10 KB Situps

– Rest and then finish prepping for workout.

Metcon

Metcon (Time)

3 Rounds:

Run 200m with a MB (20/14lbs)

20 Wall Ball Situps

Run 200m with KB (24/16kgs)

20 KB Situps
Rx and Rx+ are the same.

Fitness:

3 Rounds:

Run 200m with a MB

20 Situps

Run 200m with KB

20 Situps

For the Wall Ball Situps, have the athletes seated with their feet about a foot away from the wall. They then perform a situp on the abmat and on the way up, they throw the ball towards the wall just slightly up from the floor. Let the ball land on the ground

before retrieving it and performing the next rep. The ball should land just before your legs.

They can hold the KB anyhow for the run, play around with different methods in the warmup to figure out the most ‘comfortable.’

For the situps, hold the KB towards chest while performing situps on an abmat.

The load is set moderately for both the MB and KB. Nothing should be too heavy that they can’t keep moving at a consistent pace.

The workout should take around 20-25min (on the slower side).

Cool Down

Accumulate 5min in a Back Bridge (scale as needed)

12/26/2016 Monday


Ashburn CrossFit – CrossFit

Warm-up

Tabata (alternate two movements)

Walking Lunges

Burpee

8 Total Rounds (4 of each)

Barbell Complex (8-10 reps of each)

2 Rounds:

Deadlift

Back Squat

Bent Over Row

Good Mornings

Power Snatch

– With any time remaining, perform a Flag Pole Stretch

+ one other upper back/thoracic drill.

Workout Prep:

Review movements with barbell, break into:

Front Squat

Hang Power Clean

Deadlift

Power Clean

Squat Clean

Perform as many reps as needed to get moving well.

(15 min)

3 x 2 Squat Clean + 1 Power Clean

3 x 1 Squat Clean — alternate with

3 x 1 Power Clean

2 x 1 Squat Clean + 1 Power Clean

– Rest a few minutes between set

– Aim to have the last set of Squat Clean be starting weight, and last set of Squat Clean + Power Clean be the starting weight for the second part. Use the above sets to feel out the weight.

Fitness

Metcon (2 Rounds for weight)

8 min

1 Power Clean

Every 30 sec

Rest 2 min

8min

1 Power Clean

1 Front Squat

Every 30 sec

RXD

Metcon (2 Rounds for weight)

8 min

1 Squat Clean

Every 30 sec

Rest 2 min

8min

1 Squat Clean

1 Power Clean

Every 30 sec

Beyond RXD

Metcon (2 Rounds for weight)

8 min

1 Squat Clean

Every 30 sec

Rest 2 min

8min

1 Squat Clean

1 Power Clean

Every 30 sec

Cool Down

Tabata Air Squat (AMRAP – Reps)

12/24/2016 Saturday “12 Days of Christmas”


Announcements

Be sure to join us on Christmas Eve for the “12 Days Of Christmas” WOD!! Class at 9am and 10am!

Ashburn CrossFit – CrossFit

Metcon

12 Days of Christmas (Time)

“12 Days of Christmas”

1 Power Clean (95/65)

2 Front Squats (95/65)

3 Push Press (95/65)

4 Dead lifts (95/65)

5 V-Ups

6 HR Push Ups

7 Kb Swings (24/16)

8 Box Jumps (24/20)

9 Pull Ups

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25)

12/23/2016 Friday


Announcements

Be sure to join us on Christmas Eve for the “12 Days Of Christmas” WOD!! Class at 9am and 10am!

Ashburn CrossFit – CrossFit

Warm-up

Mobility

Mobility

Mobility

Skillwork

Metcon

Metcon (Time)

1000m Row

100 Double Unders

75 WallBalls (20/14)

50 Toes To Bar

25 Burpees

12/22/2016 Thursday


Announcements

Be sure to join us on Christmas Eve for the “12 Days Of Christmas” WOD!! Class at 9am and 10am!

Ashburn CrossFit – CrossFit

Warm-up

Weightlifting

Cluster (1-1-1-1-1)

Squat Clean into a thruster

Metcon

Metcon (AMRAP – Reps)

EMOM 12:

Even: 5 Deadlifts (275/185 or 60-65% of 1RM)

Odd: 30 seconds of max alternating lunges
Score is total lunges.

12/21/2016 Wednesday


Announcements

Be sure to join us on Christmas Eve for the “12 Days Of Christmas” WOD!! Class at 9am and 10am!

Ashburn CrossFit – CrossFit

Warm-up

Coach Boz

Weightlifting

Overhead Squat (5-5-5-5-5)

Metcon

Metcon (Time)

5 Rounds:

12 Box Jumps (24/20)

10 Overhead Squats (95/65)

8 Matador/Ring Dips

12/20/2016 Tuesday


Announcements

Be sure to join us on Christmas Eve for the “12 Days Of Christmas” WOD!! Class at 9am and 10am!

Ashburn CrossFit – CrossFit

Warm-up

Metcon (No Measure)

4 Rounds with a Partner:

Partner 1 does 20 Kb Swings

Partner 2 holds a wall sit

Then switch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

10 Hang Power Cleans (135/95)

15 Burpee Over Bar

20 AbMat Sit-Ups