Thursday 06/01/2017

Ashburn CrossFit – CrossFit


(10+min) KB warmup (do this as a group).

Sit up

Bridge up

Cossack squat

Turkish getup (4 each side)

Round the worlds, waist height

Pass throughs

Trunk twists

* perform 8-10 reps of each movement


(10min) Toes to bar prep (do this as a group)

10 lying wall toes to bar

10 lying toes to bar (dragon flags)scale to leg raises – do 5 slow, 5 fast.

10 Kipping swings on bar

5 hanging leg raises – or toes to bar attempts

5 Toes to bar – or more attempts OR perform their workout modification.

(10min) Step up prep and workout prep

10 lateral step ups (each side)

10 lateral step up and overs (10 total)

2 x 8 lateral step ups and overs (with load)

* for the second set use their workout weight.

* Use their box height for all sets.


We don’t do a lot of lateral movement in CrossFit, so, occasionally we like to program something that is going to challenge this plane of movement. We wanted to keep the load light given yesterday was a relatively heavy front squat, and the reps and rounds low to keep people moving through at a consistent fast pace.

There is no rest between the change of reps/rounds.

The lateral step ups are done with the body facing sideways to the box and stepping up one foot at a time, then, stepping across and down the other side, also in a lateral fashion. This is one rep. Make sure they open their hips at the top of the box.

Their goal time today should be around 10-15min. Closer to 10min for your top performers. The limiting factor today will be the time those step ups take. Given the movement and the height, it is the nature of the movement to not really be able to be done quick.

Both the step ups and toes to bar should be able to be done unbroken for your top athletes. For those who are on the cusp of being able to string toes to bars together, they might be doing them in sets of 1 or 2. That is ok, the volume is pretty low so this is a good opportunity for them to try doing them all. Make sure they aren’t resting too much between reps, the intensity should remain high.

Metcon (Time)

10 Lateral step up and over (35/25lb) (24/20)

10 toes to bar

1 round

8 Lateral step up and over

8 toes to bar

2 rounds

6 Lateral step up and over

6 toes to bar

3 rounds

4 Lateral step up and over (50/35lb) (30/24″)

4 toes to bar

4 rounds

10 lateral step up and over

10 lying wall toes to bar

1 round

8 lateral step up and over

8 lying wall toes to bar

2 rounds

6 lateral step up and over

6 lying wall toes to bar

3 rounds

* No weight or very light on lateral step ups.

Cool Down

Alternate for 30sec-1min on each stretch:

1-2 Rounds:

quad stretch + supine pigeon stretch

Tuesday 05/30/2017

Ashburn CrossFit – CrossFit


Warmup and Hip Prep

Row 15cals moderate pace + 5 handstand kickups and down (kick up onto the wall for 3sec, kick down) — Scale to 4 wall walks as far as they can walk, or to 10 plank get down/ups.

Row 10cals hard pace + 10 walking long lunge sequences

Row 5cals HARD pace + 10 glute/ham raises (in partners) each

* With any time remaining, perform 1min each side couch/wall hip flexor stretch.


(10min) Prep for Part 1

10 Deadlifts with empty barbell

8 Deadlifts

6 Deadlifts

4 Deadlifts

4 x 3 Deadlifts

* Add load each time.

* Perform their second to last set of 3 as a group as a ‘practise’ for their first set of 3, holding the load at the top of the deadlift after each rep for the remainder of the 30sec.

* Some folks may need a few extra sets to get to their starting weight.

(24min) Perform Part 1

(10min) Prep and perform Part 2

Get their load back down (it should be a lot less) to their working weight and perform:

6 Handstand pushups — no deficit

5 Deadlifts

6 Handstand pushups — with deficit

* Use their workout modification for the HSPUs and their deadlift working weight. See scaling in notes below.


We have included something a little different with the lifting portion of today’s workout (Part 1). Instead of relying on the heavy deadlift, we want to add another stimulus, a grip stimulus to be exact. So for each set, they will hold the barbell at the top position for a little longer.

So, how it works is: they perform a rep every 30sec, and their ‘rest’ is them holding the barbell in the top position until the next rep after 30sec. So for 3 reps it would take 1min30sec to complete the set, rep 1 at 0sec, rep 2 at 30sec, rep 3 at 1min, then complete the set at 1min30sec. For the sets of 2, it will take 1min and for the set of 1, 30sec.

The goal for these lifts is to go as heavy as possible while maintaining the ability to perform the reps AND hold onto the bar throughout the given timeframe. The limit for these may not be their ability to lift the load, but their ability to hold onto it, their grip. But the stimulus should still feel heavy — roughly 90% of their 3rep max.

Start heavy and aim to add load each round. The grip stimulus doesn’t get too much harder with more load, it just sucks from the start, even with no load!

Perform a set every 4min to keep everyone together and lifting at the same time.

DL Pause At The Top (3-3-3-2-2-1)

Each rep done on the 30s mark with the rest being taken at the top. Increase load as you go for heavy single.

Fitness: DL Pause At The Top (3-3-3-3-3-3)

If you’ve been with ACF less than 3 months, keep your weight moderate across the board. Each rep is done on the 30s mark with the rest being taken at the top.


Most of your athletes should aim for sub 5min. The load should be pretty heavy so that most people will need to break it up a few times. The same goes for the HSPU stimulus. The deficit will sneak up on most people and they might end up only doing a few reps at a time before needing to break.

For the deadlifts, scale the load as needed and for the HSPU, scale to a regular kipping HSPU, then scale to a hard box pike pushup, then lastly to a deficit pushup or regular pushup.

Metcon (Time)

2 Rounds:

10 Deadlifts (315/225lbs)

20 Deficit Handstand Push-ups (4.5/3-in. Deficit)

2 rounds:

10 Deadlifts

20 Push-ups

Monday 05/29/2017

Ashburn CrossFit – CrossFit


Today is the day we honor Lt. Michael Murphy, and those who died while serving in the country’s armed forces. You can learn more about Lt. Murphy here:

It’s a long workout, so come prepared! Our warm up will be short and sweet. If you need an extended warm up, please come early and get to it! 🙂


You have the choice of a full, half, or quarter Murph today. Remember, we have scales for everything! 🙂 Come and be a part of a great experience!

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Half “Murph” (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

Quarter “Murph” (Time)

400m run

25 Pull Ups

50 Push ups

75 Air Squats

400m Run

Sunday 05/28/2017

Ashburn CrossFit – CrossFit


(3min) Get Warm


Air squats


Jumping pullups

(7min) Shoulder Prep (perform the movements listed on the given minute)

Min 1: 5 Shoulder around the worlds (each way) + 5 Leg round the worlds (each way) — Scale as needed.

Min 2: 10 Kipping Swings on pullup bar + 5 Kip into pull down progression on the bar (second piece to the muscle up) — Get hip high and keep arms straight.

Min 3: 10 Jumping chest to bar pullup

Min 4: 5 x 1 Jump to slow lower negative pullup + 1 strict pullup

Min 5: 5 Jumping bar muscle up — Stick with jumping chest to bar if needed.

Min 6: 5-10 Hanging leg raises — Strict as they can.


(5-10min) Review Thruster and DB Snatch

With an empty barbell and with a light DB, go over both movements as much as needed to have them moving well.

(5-10min) Prep for the Workout

2 Rounds:

6 DB snatch

6 Thruster

3 Bar muscle up

3 x 1 Knees to elbows + 1 toes to bar

* The second round should be at their working weight.

* For the gymnastics movements, have them perform their workout modifications here.


We have combined 5 pulling/pushing movements = 1 squatting at low rep volumes with a total of a relatively high overall volume. This way, people can get a few ‘wins’ by performing the higher skilled movements when they other wise wouldn’t be able to in workouts that have larger sets.

For the knees to elbow + toes to bar, perform 1 knees to elbow + 1 toes to bar to = 1 rep. So, for 4 reps, it would be a total of 8 reps, 4 of each movement. They do not need to be done unbroken, as long as the athlete performs one, then the other.

The DB snatches are done alternating from the ground. Ideally, both sides of the dumbbell should touch the ground on each rep.

Rxd: We really want people to try things today that they might not normally do, whether that is doing all the toes to bar Rxd, or maybe trying to do all the bar muscle ups Rxd, or even doing heavier thrusters than they normally would. We still want the intensity to be as high as possible for the majority of the workout, but if there are one or two movements that slow people down today, and it takes them a little longer to complete it, that is ok.

Scale the rounds to something more manageable if people are trying to go a little heavier/harder than usual. OR, scale the reps even further per set if needed. This is mostly referring to the bar muscle ups. 2 per set should be the lowest your athletes should go. If they are unable to do 2 per round, then they should scale as needed.

The thrusters shouldn’t be that challenging. 8 reps unbroken each round is the goal. Same with the DB snatches. There should be no need to break these up.


Knees to elbow + toes to bar: For today, have them scale both the knees to elbows and toes to bar with hanging leg raises. That would mean that every round they would perform 8 hanging leg raises. Have them set themselves a standard and stick with it.

Bar Muscle Up: Scale to hard jumping muscle ups

Metcon (Time)

8 Rounds:

4 x 1 Knees to Elbow + 1 Toes to Bar

8 Thruster (95/65lbs)

4 Bar Muscle Ups

8 DB Snatch (50/35lbs)

8 Rounds:

8 Hanging Knee Raises

8 Thrusters

8 Jumping Chest to Bar Pullup

8 DB Snatch

Saturday 05/27/2017

Ashburn CrossFit – CrossFit


(10min) Downward Dog Freeze Tag Game

Designate an area for them to play. For every 10 people playing, have one person be the ‘tagger.’ So if there are more than 10, have 2 taggers. Every time they tag someone, that person needs to freeze in a Downward Dog position. Anyone can ‘unfreeze’ them by diving under them. They are then free to run around again. Play for a few minutes, then switch out the taggers with different people.


(5-10min) Review movements – If needed, go through the GHD situp with everyone, briefing them on correct positioning and order of movement.

Then, review the pistols using a few of the pistol progressions HERE.

Lastly, with a light set of dumbbells, have them perform 10-20 walking DB lunges.

(10min) Prep for workout

Have everyone perform the following using THEIR workout modifications:

2 Rounds:

200m Run

6 V ups

6 Pistols

6 DB Walking Lunges


Last Saturday of the month, which means time for a grind it out type of workout! We are laying off the upper body today after the last few workouts, so this one involves a bit of hinging and squatting. The only load is a moderate set of dumbbells, and these are held at the side in a farmer’s carry position.

Rxd: For everyone, make the goal to run hard today. For your top athletes, the other three movements won’t really be affected that much if they run hard each round. They should still be able to perform them all unbroken and with a consistent pace. The majority of people will slow down a little because of the pistols and possibly the lunges, but the runs are where people can make up some ground since they will take the longest to perform out of all the movements, so encourage people to push the pace on these.

The pistols might slow people down a little after a few rounds, that is ok. Make sure people stick with whatever scaling option they started with (unless they are continuously failing).

The load on the lunges will be challenging. Especially after 2 or 3 rounds. Some people will always be able to do them unbroken, but most people will want to break them up at least once per round. Scale as needed.

Have everyone aim to get into their 4th round at least, with your top performers aiming for 5+ rounds.

Fitness: We want them to keep the 400m runs per round. Only scale these down if you absolutely need to. Make them run a little harder than they would normally, or what they would like. Use abmats for the situps and for the Bulgarian lunges, have them perform 6 on each leg (not alternating). Use light dumbbells or none at all for the lunges.

Metcon (AMRAP – Rounds and Reps)


Run 400m

10 V ups

12 Pistols

20 DB Walking Lunge (50/35lbs)


Run 400m

10 Situp

12 Bulgarian Lunge (using a box)

20 DB Walking Lunge

Friday 05/26/2017

Ashburn CrossFit – CrossFit


(10min) Perform in any order, break reps up as needed

(Have people start at different stations.)

20 PVC good mornings

20 Ring rows + scap retraction at bottom

20 Walking Samson stretch (walking lung + arms outstretched overhead)

20 PVC OH squat

20 Walking half handstands — Take a step, place hands on the ground and half kick up for a few seconds.

20 PVC push press

20 Jumping pullups

20 PVC hang power snatch

(5min) If you have time, perform a few attempts at some back bridges — Hold 15-30sec per bridge.


(10min) Prep for Pullups

Have everyone perform some kipping swings to prep the shoulders.

Then, review the various options they can attempt.

Perform 3-6 reps of pullups every 2min.

3 Rounds

*Start off with something a little easier than what they are going to attempt. If they are doing chest to bar pullups, do the first two rounds with regular kipping, then the last round with chest to bar.

After Pullups to prep for barbell:As a group and with a barbell, review the power clean and jerk, and the snatch.

Then perform:

5 Clean and jerk

5 Snatch

3 Rounds

Add load each round.

Have them try to make each load touch-and-go and focus on being efficient and fast through the movements.

Rest 2min between each round.


We probably don’t need to preach to you why we use the pullup as a fitness marker, but… It is one of the most commonly used gymnastics movements in CrossFit because of it’s huge ability to build pulling strength and power, making it a great single modality test tool to use when collecting data.

Rxd: Pullup — They don’t need to perform both the tests. If they know for sure they have the required amount of kipping pullups, they should aim for the chest to bar pullup score. If they don’t know, then let them try to get both. It’s really up to how you want to do it.

Fitness: Pullup — Some people might not even be able to achieve the first level in this category. That is fine, have them try a version of it anyway so they have a score for next time. If you haven’t gotten your fits strict pulp yet, today might be the day! Try! If not, try using a band. 🙂

Pull-ups (Max Set)

Chest-To-Bar Pull-ups (Max set)


2nd Fitness Test for the day!:

‘The Jerk Snatcher’ is awesome for those who love to have their hands on a barbell! Cycling a barbell at a moderate load for a short duration is a simple test in stamina, strength, speed and coordination, just to name a few. We think this workout alone is a brilliant test of general fitness, and we hope you see improvements from last time (if your athletes are repeating!)

The clean and jerks, need to be performed as such. They can be done as a power clean and push or split jerk. No push pressing. The snatch is also suggested as a power snatch. If people need to squat snatch it, the weight is too heavy for them.

Top Performers should be able to get at least the first 10+ reps unbroken, if not more; so have them choose a level where they can achieve this. A smooth, consistent pace will be the best way to attack this for most people. Have them pick a rep scheme they will be mildly uncomfortable with maintaining. Some of your top athletes will be able to go quicker and maintain bigger sets than most.

Jerk Snatcher (Time)

20 Clean and Jerk

20 Snatch 95/65lbs

20 Clean and Jerk

20 Snatch 65/45lbs

Thursday 05/25/2017

Ashburn CrossFit – CrossFit


(10min) Warmup

Feed people into this like a chipper and have them perform it for 2 rounds:

20/15 cal row

20m Bear crawl

10 Wall ball

3 Wall climbs

(15min) Hip Stability/Strength Work

8 Box squats – or plate squats (standing on box holding a load)

Partner distraction wheelbarrow work

4-5 Rounds

* Increase the load each round for the squats.


(10min) Prep for the Workout

Perform 4 rounds alternating of opposite Tabata air squat + burpee.

10sec Air squat, 20 sec Rest

10sec Burpee, 20sec Rest

4 rounds

* Perform these at moderate intensity. The idea is to make sure they are warmed up in these movements so they can hit it hard when the workout starts. Their heart rate needs to get high!


Today is about moving fast and breathing hard. The volume is pretty high for a relatively short space of time. The numbers for all the categories might even be too high for some people. That is the point, we want them to be kind of ridiculous, but people try them anyway! Everyone will surprise themselves. We included the minute rest because those numbers might not be able to be achieved without it. The rest will give people time to catch their breath and get ready to go again. The third round will be the most challenging since they know they have one more round after that!

The numbers will be pretty aggressive for some people. That is ok, challenge everyone to go for it. If they start to fail, they can adjust the numbers. So, for today, rather than scaling from the start, have everyone aim for something a little out of their reach and only adjust if they start failing. People will surprise themselves. It won’t feel too great, but we think a lot of people will end up hitting the numbers.

There is no pacing, if done at high intensity, there may be a few seconds rest at the end of each movement to take a quick breath before going again.

Metcon (AMRAP – Reps)

4 Rounds:

Min 1: 40 Air Squats

Min 2: 15 Burpee

Min 3: Max Cals Row

Min 4: Rest

* Score= Total calories rowed

4 Rounds:

Min 1: 20 Air Squats

Min 2: 10 Burpee

Min 3: Max Cals Row

Min 4: Rest

* Score= Total calories rowed

Cool Down

Chill out/down for any time remaining. 🙂

Wednesday 05/24/2017

Ashburn CrossFit – CrossFit


(10min) Mobility Warmup in Partners

Partner hanging stretch

Partner wall slides

Partner wall stretch

Partner over the back stretch

* Spend 30sec-1min in each position, then switch with partner.

(5min) Get Sweaty in Partners

1- 6 of the following movements

* You do one, partner does 1, you do 2, partner does 2 and so on until you have both done 6 reps.



Plank getdown/getup (both sides down and up = 1 rep)

* Perform all 6 reps for one movement before moving on to the next.


(18min) Prep for the Workout

First, prep the shoulders with:

4 Shoulder round the worlds — Both directions (scale as needed).

8 Handstand shoulder shrugs

8 Jumping pullups + 4 jump to negative pullups + 4 strict pullups (stick to jump to negatives as a scale)

8 Hand releases in a handstand hold — Scale to hand releases holding a pike hold or plank hold.

Then perform (alternate movements):

3 x 4 Weighted strict pullups — Increase the load each round.

* Scale to strict or strict with a band, or an inverted strict bar row.

3 x 4 Strict handstand pushups — Increase difficulty each round.

* Scale to one abmat under the head, or to a box pike pushup.

* Use something more difficult than the workout.


For the majority of people, today is not about getting really sweaty and breathing hard, as most will slow down long before that happens due to their lack of muscular endurance. That said, there will be some athletes who can keep moving consistently for 12min, and they will be pushed by both muscular and cardiovascular endurance.

The focus of the workout is to improve their strength endurance in both these gymnastics movements, which is why we want to dedicate the whole workout to strict upper body gymnastics.

Rxd: The skill level will vary across the rest of your athletes, which means the scores will too. We want today to be very challenging for people, and that could mean that some are doing only 1-2 reps at a time per movement. They should find doing more than 3 reps unbroken really challenging. That is ok, as long as their rest periods aren’t longer than 10-15sec between these sets. Scale up to strict HSPU or deficit kipping.

Fitness: Adjust the movements as needed for these guys. They shouldn’t be as challenging for them as they are for the other categories. Rather than making the focus just be the movements, have them also focus on intensity, which means they will be able to get a little further in the amrap than the other athletes.

Metcon (AMRAP – Rounds and Reps)


1 Strict Pullup


Add 1 rep each round


1 Inverted Bar Pullup

1 Pike Hold from Box 5 sec.*

Add 1 rep each round (5 additional seconds in the hold each round)

Cool Down

Spend 5min on the assault bike or rower cooling and loosening out the arms with some light resistance, then if time permits, repeat 1 or 2 of the partner mobility drills from the warmup.

Tuesday 05/23/2017

Ashburn CrossFit – CrossFit


(5+min) Get Sweaty as a Group

10 x 20m Shuttle runs

5 Air squat/ Cossack squat combo (1 Cossack squat to left + 1 air squat + 1 Cossack squat to right + 1 air squat)

10 x 20m Shuttle runs

10 Air squats

10 x 20m Shuttle runs

10 Jumping squats

(10+min) Prep for Squats

2 Rounds:

6 Weighted Cossack squats

1min Frog stretch hold

30sec Front rack stretch each side

30sec Lat grind on barbell each side

* Use a light-moderate load for the Cossack squats. It shouldn’t be heavy, but enough to push them into a low position and help with balance.


(10-15min) Prep for Part 1

In partners from their rack, perform in ‘I go, you go’:

10 Front squats with empty barbell (no slow descent)

5 Front squats with empty barbell – PLUS 5sec descent

* Count them in for these warmup rounds so they understand how long 5sec really is.

Then, start adding load and perform:

2 x 4 reps

2 x 2 reps

* The last set of 2 should be at or close to their starting set for their front squats. Some people may need more sets to get there.


Rxd: For Part 1, the slow 5sec descent will make the bar feel heavier than usual. Because of this they may be working a little under their usual 2rep load. That is ok. The goal is to still go as heavy as they can across all 5 sets of 2, but this should be done without a change in pace on the way down. What tends to happen is, when people fatigue, their 5sec descent ends up being more like a 2 or 3sec descent. Or, they stop too early and barely make it past parallel. Take the load down if either of these things starts to happen.

Perform a set of front squats every 3min. This keeps everyone together and ensures they are resting appropriately. This isn’t enough time to fully recover, so in the last few rounds, they will be fatigued. That is good, make them work through this and struggle a little.

We switched up the reps to 2 more per round for part 1. Have them work on volume with a moderate load today rather than trying to go really heavy. 4 is still low enough for them to really challenge themselves. Especially using the 5sec descent. This will be a good challenge for them.

Front Squat (2-2-2-2-2)



* Both Rx and Fitness are with 5 second descent.


RX: Part 2 is a quick finisher. It shouldn’t take anyone longer than 6 or so minutes. They should be able to do all the squats fast and unbroken. The over/unders might slow them down a little, but they need to keep moving through them quickly. The reps are roughly half of the squats. Scale everything as needed. Take the barbell from the ground.

Fitness: Part 2, have them use the empty barbell and race through as fast as possible. The over/unders will be the limiting factor and if people are unable to do two-footed jumps, have them hop or step over the PVC. Aim for a sub 10min score.

Metcon (Time)


Front Squat (95/65lbs)




Front Squat



Monday 05/22/2017

Ashburn CrossFit – CrossFit


2 Rounds:

(10min) Station rotations for 1min each:


Plane crash stretch — Dynamic version. Hold for a few seconds each side, then switch.

Air squats

Situp to pike + situp to straddle (alternate)

Groiners — Dynamic version. Hold for a few seconds each side, then switch.


This is the longest of the Benchmark workouts; for most people, over 20min. It is a great mix of Cardiovascular Endurance and Muscular Stamina (amongst other things!).

Nothing should be so hard that they can’t keep moving at a good pace. Have them be consistent on the first row, find a good pace and try to hold it. They can go all out on the last row! For the remainder of the workout, short rests, then go again. This applies to all categories/levels of the workout. The limiting movement for Beyond Rxd and Rxd will most likely be the ring pushup. Otherwise, everything else just requires a lot of breathing and mental grind to get through!

Fitness: We subbed the last row for a run for these guys. It’s not a typo. It opens up a few more rowers for other people to use. It also allows them to monitor their fatigue a little more and challenges most people to run when they probably don’t want to. If, for whatever reason, you would prefer to have them row/row, make sure you make a note of it so you can repeat it next time.

Chewbacca (Time)

1km Row

50 Wall Ball (20/14lbs)

40 Box Jumps (24/20-inch)

30 Ring Pushups

40 KB Swing (24/16kgs)

50 MB Clean

1km Row


500m Row

40 Wall Ball (14/10)

30 45lb Plate Jumps

20 20-inch Box Pushups

30 KB Swing (16/12kgs)

40 MB Clean (14/10lbs)

500m Run