04/01/2017 Saturday

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)

Squat mobility

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 Thruster

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.

Cool Down

Finish off with a few more partner stretches:

Hip/Lower Back Stretch

Partner Hamstring Stretch

* 1min each side, per person.

03/30/2017 Thursday

Ashburn CrossFit – CrossFit



(7min) Get Sweaty! (use a lightish Slamball)

Run 100m

10 Slam Balls (or DB Slams)

Run 100m

15 Slam Balls

Run 100m

20 Slam Balls

(8min) Hip/Shoulder Prep

With a light-moderate KB, perform:

8 TGU, each side

*During 1 rep of a TGU, pause at both of these positions and perform 5 reps of each movement:

KB Situp

KB Bridge

* Alternate sides each rep. Start from the bottom.

Workout Prep & Workout should take roughly 35 – 40 mins

(5min) Review movements

With an empty Barbell review each position separately as needed:

Power Clean – Squat Clean – Jerk (Push and Split)

Then, perform a few reps of the complex unbroken to grease the groove with a light load.

(10min) Perform Part 1

Spend 10min working up to a heavy load for the Complex. Don’t have them go to failure; they should use a load that challenges them but still looks good technically.

Have them perform their sets like this:

3 reps of Complex

2 x 2 reps of Complex

3 x 1 rep of Complex (or however many it takes to get to heavy load)

* Add small amounts of weight each set.

(5-10min) Prep for Part 2

Get their weight down to their working weight and perform 2 reps of Squat Clean and Jerk with it.

Then, with their working weight for their Slamballs and Kettlebells perform:

5 Slamballs + 10 KB Swings


The focus today is two-fold. First, everyone will spend some time under tension focusing on their technique in the Clean and Jerk. This isn’t intended to be a pure strength portion, but rather an extended warmup with some additional barbell time to work up to a moderate or heavy load. The second focus is to take this heavy load (roughly) and lift it for multiple reps in a workout. The triplet contains three movements that are hinging at the hip, which means they will all start to compound on each other after round 2, which will make round 3 interesting!

1 rep of the complex = 1 Power Clean + 1 Jerk (any way) + Squat Clean + 1 Jerk (any way)

* This should be done unbroken.

Rxd: For Part 1 make the focus about technique, then, about going heavy. Have them try to do whatever Jerk they don’t normally do, which is usually the one they don’t feel comfortable with. Make them practise that version today. Because it is 4 reps per 1 rep for the Complex, they should probably work up to something around 70-75% of their 1RM. Nothing more.

Fitness: We have omitted the Squat Clean from the Complex so they can focus on just the Power Clean and Jerk. Don’t worry about the Split Jerk unless you think they are at the point where they are going to be ok with new information. Have them add load as they feel comfortable for Part 1.

Clean and Jerk (2-2-2-2-2-2)


For Part 2, they can perform the Jerk in any manner. Use whatever loads of the Slamballs you have, or, if you don’t have Slamballs, use a DB Slam instead.

For Part 2, the load they use for the Squat Clean and Jerks will most likely be a bit lighter than what they did for Part 1 for most of your athletes. It is intended to be a moderate load. They should be able to perform 5-7 reps unbroken on the first set if they were really trying, but if they want to go lift-drop, then that is ok too, as long as they have a fast turnover. 7 is an interesting number mentally. It is 2 more than 5 but not quite 9 or 10 which makes it an odd number to work towards (or maybe that’s just us!?). We find breaking the reps up in our head to a number we can work with (sets of 2 or 3) makes it easier to get through the round. For the second and last rounds, they will most likely need to break up the reps a bit more, but they should not be at any risk of ever missing the load. Scale as needed.

The KB Swings are a little heavier than normal, but it is only 14 swings, so people should be able to hang on unbroken each round. Slamballs are one of those movements that you can keep performing without stopping, even when you don’t want to! (Kind of like a burpee.) Keep moving through all 21 and think about something else if you can. ? Scale loads as needed.

Top performers should perform the workout in under 10min. Allow up to 14/15min for most people to get it done.

Metcon (Time)

3 Rounds:

7 Squat Clean and Jerk (135/95lbs)

14 KB Swings (32/24kg)

21 Slamballs (25/20lbs)

03/29/2017 Wednesday

Ashburn CrossFit – CrossFit


(10min) In partners with a MB, perform 10 reps of each:

Chest Passes

Overhead Passes

Side Tosses

Wall Ball to Partner

Sit Up Toss

Russian Twist (feet up) then Toss ball to Partner

(10min) Shoulder Prep

10 Face Pulls

10 Over the Shoulder Pulls

5 Long Pushups

5 Slow, Controlled Wall Slides

2 Rounds

Workout Prep & Workout should take roughly 20 mins

(10min) Prep for Workout

* Have them grab their workout weight + one weight heavier (KB or DB), then perform:

8 Backward Lunges — no load

16 Air Squats — coach them through a few of these

8 Backward Lunges (workout weight) — go over different ways to hold it

8 Shoulder Press, each side (workout weight)

50m 1 Arm OH Carry — switch arms at 25m

8 Backward Lunges (heavier weight)

8 Shoulder Press, each side (heavier weight)

50m 1 Arm OH Carry — switch arms at 25m (heavier weight)


A quick, awkward Workout today. We will do some skill/accessory work, but it will be done after the Workout. Make sure you don’t skip it, as it is very much part of the workout. Yes, they will be a little fatigued, but that is ok; just warn everyone that the weights they use for this part might not be what they would normally use.

The Reverse Lunges are done on the spot, and it is a total of 12 reps, alternating legs. They can hold the Kettlebell however they like, goblet, front rack, etc. They will most likely find a position that works best for them.

The 1 Arm OH Carry is done with the same Kettlebell weight. They can switch arms whenever they like during the Carry. Don’t encourage them to only use one arm, but for today, there is no rule against it. Make sure their overhead position is solid.

Rxd: The load on the Kettlebell should feel light-moderate for the two movements they are using it for. Nothing should prevent them from doing everything unbroken and fast. Challenge them to get the whole workout done in under 6/7min.

Fitness: Use a light Kettlebell or Dumbbell for both movements. If they have trouble finding a good overhead position, have them hold the load in a front rack position instead. 25 Air Squats should be done unbroken and fast. Scale the reps if needed.

* For the Shoulder/Midline work at the end, make sure the loads they use are heavy. They should be almost going to failure on each arm for each set. Have them do one warmup set with a lighter load before starting the 3 sets to give them an idea of what to use. Then, have them hold the same load across the 3 sets. If they can’t hold the Superman position on the GHD for 1 min, have them accumulate 1min, or have them perform it on the ground instead.

Metcon (Time)

3 Rounds:

12 Reverse Lunges with 1 KB (20/12kg)

50m Walk with 1 Arm OH Carry

30 Air Squats

12 Reverse Lunges with 1 KB

50m Walk with 1 Arm OH Carry

25 Air Squats

Cool Down

(10-15min) Accessory Work

8 x Single Arm High Pull (each arm)

Rest 1min

1min Superman Hold on GHD

Rest 2min

3 Rounds

* Use the same load across all 3 sets.

03/27/2017 Monday

Ashburn CrossFit – CrossFit


(5-10min) With a light Plate, perform 10 or so reps of each:

Two foot jump on/off

Fast single feet on/off

Lateral two-footed jump on/off

Lateral up across off the plate and back to start

Kickback + jump on/off plate

Fast Feet 360deg around plate — change directions

Plate Squats

Steering Wheel turns

OH Squats with Plate

* Keep them moving through the first 6 movements quickly without a lot of rest. Slow down the Squatting pieces and coach them through those a little more.


(10-15min) Prep for Front Squats

With an empty barbell, review the Front Squat. Keep them at the bottom and make them work hard to get their elbows high and their chests up. Perform some Sots Press from the front rack (a lot of people won’t be able to do this, but challenge them). Do this for 5 or so reps, using it as an opportunity to get some mobility work in at the bottom.

Then, perform:

First 2min: 7 reps plus 3sec pause at the bottom each rep

Second 2min: 5 reps plus 3sec pause at the bottom each rep

Third 2min: 3 reps plus 3sec pause at the bottom each rep

Fourth and fifth 2min: 3 reps (no pause)

* Add load each round.

* The last set of 3 should be just under their first set starting weight.


For your experienced athletes, have them go heavy across all 5 sets. They should be able to work around 80% of their 1RM for all 5 sets. Lifting this way means they lift more total volume vs. working up to a heavy 3 rep. Use the latter method for newer people, people struggling with any technical issue or injury. They are still getting time under tension, and they get to form a progressive relationship with heavy loads rather than throwing themselves into heavy sets from the start. Know your athletes and know who should be doing which version of the workout.

Front Squat (3-3-3-3-3)

Cool Down

10 Barbell Rollouts

6 Front Squats (135/95lbs)

3 Rounds

* Scale ROM for Barbell Rollout as needed.

* Scale load for Front Squats as needed — This should be done sub 5min.

03/25/2017 Saturday

Ashburn CrossFit – CrossFit


(5-10min) Deck of Cards to Warmup

Take a deck of Cards, turn over 3-4 cards at a time.

The following suits denote the following movements:

Hearts = Situps

Spades = Jumping Jacks

Diamonds = Mountain Climbers

Clubs = Air Squats

Joker = Run 200m

* The number on the cards = the reps they perform of each.

* Play for 5-10min or until you feel like everyone is warmed up!

* With any time remaining, have them choose one or two mobility drills they enjoy and perform them for a few minutes.

Workout Prep & Workout should take roughly 35 mins

(10min) Running Prep

Jog 50m – Run 50m moderate – Walk back

2 Rounds

Run 100m moderate – Run 100m hard – Walk back

2 Rounds

Run 200m hard (Sprint) – Walk back

1 Round

* Rest = walking back.

* Make sure people are warm before they start sprinting.

(10min) Dumbbell Movement Prep

With a light set of Dumbbells, as a group, have them perform:

6 DB Pushups + 6 Burpee into a Thruster

Then, with a box (without dumbbells) perform 10 Step Ups, then add the Dumbbells and perform another 8.

With their working weight, have them perform:

8 DB Step-ups

6 DB Pushups

4 Burpee + Thruster


We wanted to keep today fast and light. So we came up with this running/dumbbell combo that should be fun. Everything should be light enough that people won’t need a lot of rest. Keep the intensity high and run fast!

The DB Pushups are done with hands holding onto Dumbbells. Their chest still needs to hit the ground for the rep to count.

The DB Step Ups are done holding the DB’s in a Front Squat rack position. Use 24/20” Boxes.

The BB Burpee + Thruster = A burpee with their hands holding the Dumbbells in the bottom position (like the pushups) + a Thruster, which will actually turn into a cluster because they take the weight from the ground each time.

Rxd: Not a lot to add to the short brief above. Super simple workout today. Run, then do some dumbbell movements, repeat. The load should not feel heavy. They should be able to do at least 10 reps unbroken of each movement. Scale the load as needed. Scale the Pushups to knees today so they can still keep their hands on the Dumbbells.

There are only 25 reps of each movement, and once they are done with those, they are done for the whole workout. The Burpee/Thruster will take the longest and people will start to be a little fatigued at this point. Make sure they stick it out for the set and the last 400m.

Make the workout about the runs! Run hard and hang on with whatever is left inside the gym. Even if that means breaking the movements up a little more, we want people to push the runs! Make it a challenge and see who takes it on. You will be able to tell. ?

We have allowed 15min to get the Workout done today. Your top athletes will be a bit quicker than that, but keeping it under or around 15min should be the goal.

Fitness: We have changed the middle two runs to 200m. If you want to adjust any of the other runs/reps schemes, you can. Have them perform the Pushups from their knees today if needed. If performing step-ups

Metcon (Time)

Run 400m

25 DB Pushups (45/25lbs)

Run 400m

25 DB Step Ups (DB’s on Shoulders)

Run 400m

25 DB Burpee + Thruster

Run 400m

Cool Down

Spend 1min on each position of the Splits Stretches.


Ashburn CrossFit – CrossFit


(5min) Shoulder Warmup (use light – mod KB)


10 Jumping Pullups – 8 Kipping Pull Throughs – 6 Kipping Pullups – 4 Strict Pullups – 2 L-Sit Pullups

KB Trunk Twist

Pushups – 8 Pushup + T-Rotation – 6 Inchworm + Pushup – 4 Narrow grip Pushup – 2 Strict Yoga Pushups

KB Up and Overs

* USe the different movement variations for each round for the Pullup/Pushups.

* Scale movements as needed.

(5min) Shoulder Mobility

* Half the class work on DB Overhead Stretch

– Spend 2min in it, getting deeper as they feel more comfortable.

* Half the class work on Banded Shoulder Sequence

– Spend 30sec in each position/side.


(10min) Review and Prep for Part 1

With a PVC + Barbell, quickly review the Press – Push Press and Push Jerk. Get them moving well through all the positions. Spend some more time on the Push Jerk if needed.

Then perform 3 rounds of the complex to work up to their starting weight:

1 Press + 2 Push Press + 3 Push Jerk

* Increase the load each time.

* The last round should be close to feeling pretty challenging. If not, use the first few sets of their workout to increase the load.


For Part 1, all three movements need to be done unbroken each set. If they drop it, that set is a failed attempt. Take the barbell from a rack. The limiting factor will most likely be the Press, so people will be limited on how heavy they can go. That is fine. If people are so weak in their Press that the 2 Push Press and 3 Push Jerk are not challenging at all, then that is a problem. Have them turn the Press into a Push Press so they can get the intended stimuli out of the workout.

Have them perform a set every 3-4min. This gives them plenty of time to do the set and recover properly. It also keeps them all together. Have them work in twos or threes for maximum enjoyment. ?

For Part two, we want to give them some dedicated time to work on their Strict Pullups. How it works: They perform a ladder of unbroken Pullups 1-2-3-4-5, and so on, until they cannot perform any more unbroken. They can rest as much as needed in between sets.

Rxd, and Fitness: For Part 1 the goal is to lift as heavy as they can across all 7 sets. That means starting with a load that challenges them and sticking with it for the 7 rounds, or increasing a little each round. Performing the three movements unbroken will be a new challenge for some people, especially with a heavy load, so they may need those first few sets to get comfortable with how it feels.

For Part 2, if people know they aren’t going to get very far on the Strict Pullups, have them scale them to using a thin band (not thick), then to a really strict Ring Pullup, but limit the number of feet used. (These can also be done on a low Pullup Bar or with feet on a box.)

For those people who can do strict pullups but they don’t think they will get further than 3 or 4 rounds, have them continue to do them, but have them break them up as needed. Put a time cap on how long you want them to work (around 8-10min will be plenty) and have them work towards that, accumulating as many rounds as possible.

Press Complex (1-1-1-1-1-1-1)

1 Press

2 Push Press

3 Push Jerk


Death By Strict Pull Up

03/22/2017 Wednesday

Ashburn CrossFit – CrossFit


(10min) Partner Getups/Drills to warmup

Round 1 —

Partner 1: Lies on the ground (belly down) facing the length of the gym, when the coach calls 3,2,1, go!, they jump up and Run to the end of the gym, and Walking Lunge back.

Partner 2: Holds the bottom of a Squat during this time.


* Repeat with the following positions/movements:

Round 2 —

Partner 1: Lie on back, feet facing the length of the gym; perform Bear Crawls back.

Partner 2: Performs Air Squats


Round 3 —

Partner 1: Sit Cross-Legged facing the length the gym; perform long Lateral Lunges back.

Partner 2: Holds a Plank


Round 4 —

Partner 1: Sit on knees and Jump to feet on GO; perform straight legged Bear Crawls back

Partner 2: Performs Pushups


* Add more rounds if you like.

(10min) Midline Prep and Mobility (in Partners)

4 x 30sec Weighted Plank Holds (use plates on backs)

* Add load each round, so the last two rounds are hard! Partners put the plates on their buddies’ backs.

* While Partner 1 is holding the Plank, partner 2 performs: Under the body stretch (do one arm each round).

* Rest as needed between sets.

Workout Prep & Workout should take roughly 30 mins

(10min) Review and Prep for Workout

* As a group, go through each movement and their modifications. While you do this, have everyone set up their area so that you can plan how to best utilise space and equipment.

Then, if needed, have them perform 4-6 reps of both Box Jump movements at the height they will do for the workout.


Metcon (AMRAP – Reps)


Lateral Box Jump Overs (24/20”)

Parallette L-Sit

Parallette Pass-throughs

Kick Back Box Jump Overs

Cool Down

Take a 200m Walk/Jog, then perform Down Dog alternating with Cobra position for 5-6 rotations, holding each position for 5-10sec and pushing into the stretch a little further each time.

03/21/2017 Tuesday

Ashburn CrossFit – CrossFit


(5min) Quick Partner Warmup

Run 400m together with 1 PVC

At 100m, in ‘I go, you go’ fashion, quickly perform:

10 Overhead Squats

At 200m perform:

10 Hang Power Snatch

At 300m perform:

10 Snatch Grip Deadlifts

Partner PVC Complex

(5min) Inverted Prep, stay in Partners

‘I go, you go’

2 x 30sec Handstand Hold — 30sec Rest (partner goes) — QUICK SCALE Walk hands up wall or hold a Pike Pushup position.

* Make the second hold a little harder (if it wasn’t challenging) — face the wall, freestanding…

2 x 15sec of Shoulder Shrugs while in handstand hold — 15sec rest

2 x 30sec slow negative lowers — 30sec Rest — QUICK SCALE Use abmats or perform 30sec of slow controlled Pike Pushups.

Workout Prep & Workout should take roughly 45 mins

(10min) Review Snatch/OH Squat with a PVC (if needed) or an empty Barbell

Work these positions:

OH Squat – Sots Press – Snatch Balance – Hang Power Snatch – Hang Squat Snatch

* Do as many reps as needed to have them moving well in each position.

* Go over how to cycle a heavy load in the Hang position.

(10min) Prep for Workout

2 x 3 Hang Squat Snatch + 4 OH Squat

5 Kipping HSPU between each set

2 x 2 Hang Squat Snatch + 3 OH Squat

4 Strict (BRxd) or Kipping HSPU between each set

* Aim for each set to be unbroken.

* Add load each set.

* The last set should be done at their working weight.


Metcon (Time)

5 Rounds:

3 Hang Squat Snatch (205/125lbs)

6 OH Squat

9 Handstand Pushup

3 Hang Power Snatch

6 OH Squat

9 Seated Press

Super Heavy Snatch/OH Squat Workout today, with a few Handstand Pushups thrown in there to spice up the shoulder fatigue a little more! Not many people will be able to perform the given loads, but occasionally we like to put things out of most people’s reach so they understand it is supposed to be HEAVY, which might motivate them to go a little heavier than they normally would.

The Hang Squat Snatch + OH Squats do not need to be unbroken. They can be broken-up as needed.

Try to avoid using abmats under the head as a workout modification. 1 is fine, used occasionally to mix things up a bit, but it is promoting a short ROM if used every time, which in the long run won’t help people improve their Handstand Pushups. For your athletes who are close to getting them, mix up their modifications, so they continue to build their strength through different stimuli and ranges.

Rxd: The load is intended to be really heavy. Doing the sets of Hang Squat Snatch + OH Squats unbroken will be challenging for most people.

The Handstand Pushups might start feeling a little harder than normal, given the high shoulder volume this workout demands. Ideally, unbroken sets would be great, but after round 1, people will most likely break them up two or even three times. That is fine. If they start out with sets lower than 3, they should scale the movement. First, scale the reps to 7 per round, then scale the movement to a heavy Seated Press

Fitness: If you feel like they aren’t quite ready to be challenged by the load, keep them at a lighter load and increase their reps to double each round, so their focus is intensity and moving fast.

If they are unable to keep a good shoulder/spine position for the Seated Press, have them stand up and perform them (do one arm at a time) or modify to a Pike Pushup.

They should take around 10-15min to complete the workout if they are moving fast.