Ashburn CrossFit – CrossFit
(10min) Relay warmup:
Divide the class into teams of 6-8. Have them perform an Indian Run with 1 MB. If it is a big group, add another MB.
Then, in their same groups, line them up one behind each other.
Down the gym (or outside), set up 3 MBs about 10-15m away from each other.
In relay style, each person runs to the first MB, performs 3 MB Deadlifts, runs to the 2nd MB and performs 3 MB Thrusters, runs to 3rd MB and performs 3 MB Cleans, then runs back, zigzagging through the Medicine Balls, tagging a team mate.
Make them go at it against each other, don’t worry too much about technique, it is more fun watching people trying to go fast! It will also get them warm!
Make each Ball in the lineup a little heavier than the next one.
Go through twice each.
(5min) Partner Mobility (1min per exercise per person)
Over the back stretch
Workout Prep & Workout should take roughly 30 mins
(5min) Review Barbell Movements as a group
If you have a big class, it may make logistical sense to have one barbell per partner right from the start, rather than taking out two barbells just for the review. If this is the case, go through each movement quickly one partner at a time.
Use the following progressions to review:
Sumo Deadlift – Sumo Deadlift High Pull – Front Squat – Push Press – Thruster – Back Squat
* Do 2-3 reps of each, coaching as you go.
(10min) Prep for Workout
In their partners (I go, you go), perform:
3 x 3 reps of each movement as a complex (without putting the barbell down)
* Add load each time. The last 2 sets should be at their working weight.
Metcon (AMRAP – Rounds and Reps)
In Partners (I go, you go), 1 Round each:
5 Sumo Deadlift High Pull
5 Back Squat (95/65lbs)
Single modality day. A fun, light weightlifting triplet. Have them pick a partner (or you choose for them) that they can go back and forth with using the same load. Ideally, partner them up with similarly skilled athletes so they are keeping a similar work:rest ratio. If this isn’t possible, do your best, or you can have the weaker athlete use a lighter load which means they will be able to push the speed a little.
We decided to make the workload between the teammates even for today. They each need to complete 1 whole round before they tag their partner in.
The ‘complex’ does not need to be done unbroken. They can break up the movements/reps however they like. Make sure people reach the standard you set for the High Pulls (above nipple line or to collar bone).
Rxd: The load for all 3 movements should feel pretty light and manageable every time they pick up the barbell. Ideally, they should be able to cycle straight from the High Pulls into the Thrusters and the Back Squats for an unbroken set of 15. This isn’t mandatory, but if people scale appropriately, it should be achievable. Scale as needed.
Each round should take roughly 30-45sec, plus a little bit of time to switch out partners. If they can hold this pace across the 15min, some teams will be able to perform 15+ rounds, which would be around 7 rounds each. Most of your athletes should aim for over 10-12 rounds. Remember that is total rounds between the partnership.
Fitness: This is a great workout for newer people to get some time doing these new movements. Keep the reps the same and switching out with their partner after each round the same, just scale the load down as needed. An empty Barbell will probably be appropriate, or a trainer (15lbs) bar.
For anyone lacking the range of motion to perform the Thrusters well, have them either focus on only doing a Front Squat for the Thruster or switch it up to a Goblet Squat instead.
Finish off with a few more partner stretches:
Hip/Lower Back Stretch
Partner Hamstring Stretch
* 1min each side, per person.