Ashburn CrossFit – CrossFit
(5-10min) Get to know you game (with jump rope)
Line everyone up across the gym. At the far end of the gym, place a few balls or cones across in line with the athletes (3 balls per every 5 people). Have everyone do Jumping Rope Singles, then you ask the group a question like “Who has brothers?” Everyone who has brothers drops their rope and runs to try to get a ball/cone. Whoever misses out, performs 3 burpees. If the question doesn’t pertain to people, they just keep jumping.
Continue for as long as 10+ questions. You can make them up: Who loves ice cream? Who has a dog? Who has kids? Etc.
* It is a great way to have everyone find a few things out about each other. Keep the questions light.
(10min) Prep for the Workout
In partners, complete in an ‘I go, you go’ fashion:
10 Step ups
10 Partner wall ball (side by side throw/catch)
5 Step up and overs
10 Partner high five pushups (no, they don’t do it like this in the workout!)
5 Lateral box jump overs
20 Double unders (each)
5 Box jump overs
Today’s workout is a solid, simple plug-through chipper. The prescribed reps/loading/box height is the same for both Competitors and Rxd category. We chose a shorter box today so that the intensity remains high throughout the whole workout! There is a lot of jumping involved, so make sure they are prepped and ready to go before launching into the workout. They need to complete each 100 reps of every movement before moving on to the next. They can split the work up however they like. There is no minimum or maximum requirement per person.
The lateral box jump overs are performed by either jumping laterally up on and over the box, or laterally directly over the box. The latter being a little more sketchy for your average athlete. The box jump overs are performed facing the box up on and over, or directly over as well.
For the wall ball, use a 10ft target for the men and a 9ft target for the women. These can be done any way — individually, or standing side by side and throwing up and catching partner style.
Top teams should complete the workout around or under 25min. We have allocated up to 30min to get it done. Use any additional time that is left over for more cool down.
Fitness: For the lateral plate jump overs, we want them to jump on the plate, then over the other side laterally for one rep. If you have athletes that are unable to jump, turn this into a step up and over laterally. You can also have them use a plate for the forward facing jump overs, but we wanted to increase the demand a little, which is why we modified to a step up and over instead.
Pushups should be elevated to prevent snaking.
100 Lateral Box Jump Overs (20”)
100 Wall Ball (20/14lbs)
100 Box Jump Overs
100 Double Unders
80 Lateral Plate Jump Overs
80 Wall Ball
80 Box Step Overs
100 Single Unders