Ashburn CrossFit – CrossFit
In Partners: (share an empty barbell)
While one person performs 10 slow controlled good mornings with an empty barbell, the other performs amrap mountain climbers.
While one person performs 20 bent over barbell rows with an empty barbell, the other performs amrap burpees
While one person performs 30 barbell wipers , the other person performs dead bugs
While partner one spends 1min each side rolling out pecs with a lacrosse ball, the other person is doing some hip flexor insertion trigger work.
WORKOUT PREP & WORKOUT SHOULD TAKE ROUGHLY 40 MINS
(10min) Prep for Workout
Briefly, review all movements and their scalings/modifications. Then as a group, perform;
5 Jumping Ring Dips + 5sec pause at the top of the dip for each rep.
5 Negative Dip lowers
5 strict ring dips – scale to either band or their workout modification here.
5 kipping ring dips – use workout modification here.
5 Good Mornings PVC
10 Good Mornings Empty BB
(25-30min) Perform Workout
Rxd: The workout is mainly about the running since there is a lot of it. The movements will act as a nice change from the running. The pace they should run at is a little slower than what they would normally hold for 400m repeats. Starting a little conservative is fine for this workout since there is so much running. They can always turn the throttle on in the last run if they have the capacity to.
Since it is only one set of each movement, they should be able to get them done pretty quickly and in big sets. For people who are proficient in the ring dips, they should be able to do them in 3-5 sets. If your athletes can’t do 5 or more unbroken when they are fresh, you should help them scale. The good mornings will be able to be done in 2-3 sets. They might be a little fatigued from the running, but it shouldn’t matter too much. Only modify these if people are feeling pain doing them.
The goal with the holds is to hold for the whole time, or at the most, break once. Remember, as soon as they break that first time, it becomes harder to do bigger sets after that. This is partly mind over matter, but there is definitely an interesting physical fatigue component in there too after that initial rest. These holds shouldn’t be the limiting factor here, but some people might find them really really hard!
We have allocated up to 30min to get the workout done, but we think your top athletes will go under 25min and everyone else roughly around there too, since they have slightly less reps to perform.
Fitness: We reduced the reps and hold times a little, along with the running distance. We want these athletes to aim to finish around the same time as everyone else. Scale/modify as needed.
40 Ring Dip
90sec Ring Hold
40 Good Mornings 45/35
90sec Plank Hold
40 Box Dips
1min Box Support Hold
40 Good Mornings
1min Plank Hold