Sunday 10/01/2017

Ashburn CrossFit – CrossFit


(10min) Station Rotation to Warmup (get them used to this type of format for the workout)

1min on each station:

KB Deadlifts

Air Squats

Side Plank Hold (30sec each side)


Fast Feet on Plate

* Perform 1min on each station for 2 rounds each.


(16min) Prep for Bench and Farmers Carry

Work in pairs for this. Two members of the team work on Bench, while the other two work on the Farmer’s Carry. They have 8min to work on either movement. Start with empty barbells for both.

* For the Bench, add weight and work with sets of 10 until they find their workout load. This should be roughly 3-4 sets each.

* For the Farmers Carry, have them perform 50m walks at a time. Add load each time and work up to a weight that they want to perform for the workout. If after a few attempts it is too hard for some people, have them switch out to dumbbells or kettlebells at this point.

(5min) Prep for Workout

As a team, go through a few reps of each movement as it is going to happen in the workout. Use this as a practice round to see how the workout is going to flow as a team.

* Prep as needed for Workout


This one truly looks like a Sunday Fun Day!!!! You can be creative! We left the movement descriptions vague so that you can accommodate the workout using whatever equipment you have in your gym. If you have standard tyres and heavy sandbags, use those for the ‘flip and carry’ something. If you don’t, use whatever you can use as a substitute. A great sub for the tyre flip is a backwards heavy med ball/d ball toss. So you take it from the ground and toss it as hard as you can over your shoulder. You can have them carry any heavy object for the ‘carry something’ part. A KB, Plate, Barbell…They shouldn’t be able to really run with it.

For the Barbell Farmers Carry: This is intended to be done with two barbells. One at each side of their body. This is a really hard, awkward movement so you might want to modify to a heavy Dumbbell or Kettlebell Farmers Carry. But, we will spend some time in the warmup practicing this, so make sure everyone at least attempts it then. Have them use a weight that they can walk at least 50m at a time with for the workout.

The load for the Bench Press is intended to be moderately heavy. Sets of no more/less than 10 reps each. If you are short on Benches for the Bench Press, you can either modify to a Floor Press or to a Strict, deficit Pushup.

How the workout works is that everyone starts on a station, spends 2min on it trying to accumulate reps. On the call of 2min, they move to the next station. You can have them switch to whichever station they like, and they don’t need to do equal amounts of time on any one station. We advise that you do it this way, but if they want to use some strategy, that is fine! If they do it this way, it would mean they would each perform 4 rounds of the workout. There is no rest between the rounds or movements.

Metcon (AMRAP – Reps)


As a team of four:

Station rotations

Barbell Farmers Carry

Bench Press

Flip something

Carry something

* every 2min, rotate stations
1 rep= 1m of Carry

Use the 100m out and back so athletes can switch stations quickly when they need to.

Saturday 09/30/2017

Ashburn CrossFit – CrossFit


Grab a Partner, Box , Barbell

Partner 1) Kickbacks Partner 2) 10 Good Mornings


Partner 1) Mountain Climbers

Partner 2) 10 Deadlifts


Partner 1) Pike Push Ups Partner 2) 10 Snatch Grip Deadlifts


Partner 1) Step Ups

Partner 2) 10 Cherry Pickers from plank


20 Box Jumps between 2 people, alternating whenever


(7 mins) Prep Movements (With equipment set up for the WOD in stations)

*To get a flow of events, go through this list once and make sure your athletes know when and where they are starting:

10 Burpees

Rest 30 sec

5 Deadlifts

5 Box Jumps

Rest 30 sec

5 DB Plank Rows

5 Push Ups

Rest 30 sec

7-10 calorie Row


Goal for the burpees would be to find a consistent, non-stop burpee pace that is treated like one “set” over the 5 minutes. Stepping down into the burpee and lunging up may be a good way for people to keep their heart rates down. In the lifting couplet, the goal is for an unbroken set of 7 Deadlifts and Snatches into a steady set of 7 Box Jumps or Push Ups, no matter what division an athlete is in. This is a light load for most people. For the TGU 5 min AMRAP, athletes perform TGUs with a DB, and can choose to alternate sides with each “rep” or to do a set of TGUs on one arm and then switch to the other. For the row, athletes are keeping a steady pace for 5 minutes to get as many calories as possible on the rower and allow them to move tot he next station. On your last 5min AMPRAP, go all out! 🙂

Metcon (AMRAP – Reps)

5 minutes of:


Then, 5 minutes of:

7 Deadlifts (155/115lbs)

7 Box jumps, 24-in. box

Then, 5 minutes of:

7 DB Plank Rows

7 Push-ups

Then, 5 minutes of:

Rowing (calories)

* Rest 1min between stations
Groups of 4 to rotate through stations.

Scale weights for all movements.

Score it as total reps, adding each movement including calories on the row.

Friday 09/29/2017

Ashburn CrossFit – CrossFit


(5 mins) Jump Rope Warm Up

1 min: Freestyle singles

1 min: Scissor jumps

1 min: Single leg alternating

1 min: Slalom jumps (side to side)

1 min: Doubles or double practice

(20 mins) Run Prep

2 Rounds:

200m Run

Fence Over/Unders

Samson stretch

Knee to chest

Toy Soldiers

Wall Calf stretch

High Knees

Butt Kickers

Side Shuffle

Stride outs: To help athletes pace their runs in the workout:

400m @ 55-65%

Rest 90 sec

300m @ 60-70%

Rest 60 sec

200m @ 70-80%


(5 mins) Water Break & Mental Prep

*From the earlier stride outs, go to the bathroom, get a drink of water, and get ready at the starting line!


After the technical skill, heavy loading and CNS demand of the week, today we perform a simple workout with only one monostructural movement that is intended to be a true sprint. Athletes will perform a total of 3x400m runs and 3x200m runs, with a 2 and 1-minute rest between each, respectively. The intention for the workout is consistency across the board rather than a steep dramatic drop off.

Metcon (Time)

3 Rounds:

400m Run

Rest 2min


3 rounds

200m Run

Rest 1min
Time Cap of 25 min, aim to finish under 20.

For athletes with injury, switch to rows of 500m and 250m respectively.

Cool Down

5 min going through Sit and Reach, Pigeon, and Couch Stretch.

Thursday 09/28/2017

Ashburn CrossFit – CrossFit



(5 mins) Bring Sally Up — Air Squat Version

“Bring Sally up” = stand up

“Bring Sally down” = bottom of squat

(5 mins) Dynamic Mobility

*Walk across the gym floor, switching exercises about every 20-30ft.

Walking Groiner stretch + sun salute

Bird Peckers

Walking Figure 4 stretch

Samson Stretch + torso twist

Duck Walk

(15 min) Powerlifting Squat Day: Box Squat

(5 min) Box Squat Instruction

(10 mins) Band Resisted Box Squat Sets

Empty barbell 6 sets of 2

*Rest should be no more than 1 min between sets: emphasis is speed and “conditioning” for powerlifters.


*Athletes will be plenty warm from practicing box squats prior, so simply have them perform a few reps of back squats at the following percentages as their warm up sets, and then get into their working weight as soon as they are ready.

40% x 5-6 reps

50% x 5-6 reps

60% x 3-4 reps

70% x 3-4 reps

Perform Working Sets


Today your athletes will focus on 6 heavy sets for a back squat, incorporated into a pyramid loading scheme that will enable them to go for a heavy single, then taper back down to get a bit more volume in.

The intention for today’s sets is to be at 80+% for all sets, utilizing the first 5 and 3 as primers to set themselves up for two ascending heavy singles. Athletes can choose whether or not they want to go for a new 1RM today or if they simply want to go for something that feels heavy. Whatever they choose, they should be adding weight from the first single into the second. The latter 3 and 5 are intended to be some strength building sets, ideally at or slightly above the initial 5 and 3 that they performed on the front end. For most athletes, these last sets of 3 and 5 will be the hardest as they have fatigued from going for a heavy single and the front end volume.

The intention for the accessory work today is to prime the back squats, so percentages should stay low and speed should be high.

Warm up sets and working sets should be performed every three minutes for everyone.

Back Squat (5-3-1-1-3-5)

A possible plan:

5 ~ 80%

3 ~ 85-87%

1 ~ 92-95%

1 ~ 100-102%

3 ~ 85-87%

5 ~ 80-%

Back Squat (5-5-5-5-5-5)

Higher reps and lighter weights for athletes with 3 months or less experience, or those really dialing in on form.

Cool Down

Bike or Row at a leisurely pace for 3 min.

Wednesday 09/27/2017

Ashburn CrossFit – CrossFit


Teams of 3:

Partner 1) Rower

Partner 2) Plate exercises

Partner 3) PVC or isometric hold

*30-45 sec work, 10-15 sec rest/transition:

Round 1

Partner 1) Row

Partner 2) Arm Lifts

Partner 3) Hollow Body Hold — Scale to arms by your side.

Round 2

Partner 1) Row

Partner 2) Internal and External Rotations

Partner 3) Hollow Body Hold w. PVC

Round 3

Partner 1) Row

Partner 2) Arm Lifts

Partner 3) Cuban Press

(5 mins) Banded Shoulder Stretches


(10 mins) Prep Movements

*Grab a light KB:

10 KB Deadlifts

10 KB Russian Swings

50ft KB Front Rack Walk right & left

10 KB American Swings

5 KB Presses right

50ft KB Waiter Walk right

Complete the same w. Left

*Grab a heavier KB: the weight you plan on using in the WOD

5-10 KB Swings

10-20ft KB FR Walk right & left

5 KB Presses right & left

10-20ft KB Waiters Walk right & left


This WOD is super shoulder intensive! Large sets of KB swings followed by Front Rack walks and then a long waiters carry with your KB overhead. Strategy will be important if you are going Rx. Form is important for ALL athletes.

Metcon (Time)

100 KB Swing (32/24kg)

Every time you put the KB down,

perform 100m Front rack walk

with KB

Rest 2min

800m Waiters Carry with KB

Every time you put the KB down,

perform 10 KB Swings

* Switching sides does not require 10 swings as long as you do not set the KB down.
Requires Permission from your Coach

KB weight should be one you can do 20 unbroken reps with good form while fresh.

20 min Time Cap

Metcon (Time)

5 Rounds:

20 KB Swings

50m Front Rack Walk

Then: Rest 2 min


600m Waiters Carry with KB

* Each time you put the KB down, perform 10 Goblet Squats
Time Cap of 20 min

Tuesday 09/26/2017

Ashburn CrossFit – CrossFit


(10 mins) Wall Ball Relay Game

Line up the class in single file lines, with groups comprised of 5-8 people, minimum 2 groups.

First person in line has a MB in their hand with everyone else lined up behind him/her.

Person 1 runs to the other side of the room and performs an exercise with the MB, then runs back with it and gives it to the next person in line, like a baton, relay style.

First group to go through all of their players is the winner, and you can choose a penalty for the other groups if your class is competitive, but some classes you won’t need to instate a penalty.

Exercise Sequence (go through everyone in the group before switching).

5 MB Front Squats

5 MB Wall Tosses (stand and toss to wall)

5 MB Thrusters

1 MB “Two-fer”: have them perform a Wall Ball, squat mid cycle, and then simply CATCH the ball, and run back (perform this one twice so they get a chance to practice).


(5 mins) Mobility

KB Hip Smash

KB Ankle Smash

Darren’s Spicy Hip Warm up

(5 mins) Pistol Review

5 Reps: Candlestick & scalings practice

5 Reps/attempts: Rolling Pistol

5 Reps: Box Pistol ( stand on top of it)

Athletes determine their WOD movement here (pistols or Lateral Step Ups)

(10 mins) Prep Workout

*Grab a light DB & WB:

5 DB Front Squat

5 DB Strict Press

10 sec OH Hold

5 reps Pistol (each leg) or WOD modification

5 “Two-fer” Wall Balls (have everyone try them here!)

*Grab heavier DB.

10 DB Thruster

5 reps Pistol (each leg) or WOD modification

5 “Two-fer” Wall Balls

*Should be at or near workout weight and scalings, add additional round if necessary.


As we dove into complexity and a longer time domain workout yesterday, we will stay on the technical train today, but in more of a sprint-style, chipper stimulus that is entirely below parallel! For most, the DB Thrusters will be a metabolic challenge, so breaking it up into manageable sets from the get-go will make it so that these athletes do not hit a wall towards the end of the workout. Recommended rep schemes for more competitive athletes will be 10-15 at a time.

Challenge athletes to not slow down on the pistols or lateral step ups as much as possible and to try to perform their Wall Balls in sets of at least ten. Many athletes will have the capacity to do so, but being calculated on the Thrusters will ensure their success in the latter half of the workout. Time to complete the WOD should be between 7 and 10 minutes.

Metcon (Time)

50 DB Thrusters (45/25lbs)

40 Pistols (20 left/20 right)

50 Wall Ball (16/14lbs)
Time cap 12 minutes. Scale Pistlols to Lowers from a Box.

Metcon (Time)


40 DB Thrusters

20 lateral Step Ups

40 Wall Balls
Time Cap 12 min.

Monday 09/25/2017

Ashburn CrossFit – CrossFit


(5 min) 5 min AMRAP:

30 sec machine (Row, Bike)

10 Air Squats

5-10 Push Ups

10 Ring Rows


(15 mins) Prep Movements

Grab a PVC pipe:

10 Pass Throughs

10 Good Morning to Squat

10 sec Flagpole Stretch (right hand over)

10 sec Flagpole Stretch (left hand over)

10 x Long Lunge Sequence

Grab a barbell:

10 BTN Snatch Grip Presses

*Descend into bottom of OHS at the 10th press & hold for 10-15 seconds as a class.

Snatch review and prep:

5 Dip & shrug

5 Dip, shrug, high pull

5 High Hang Muscle Snatch

5 Hang Muscle Snatch (mid thigh)

5 Hang Power Snatch (mid thigh)


5 Hang Squat Snatch

Prep Pull Up:

Partner Hanging Thoracic Stretch

10 Scap Pull Ups

5 Bodyweight Strict Pull Ups (or foot assisted)

Add weight with each round:

2-3 rounds:

3 Hang Squat Snatch

2-3 Strict Weighted Pull Ups


Happy Monday! The Hang Squat Snatch is performed as an ascending ladder, where you perform 1 rep and then go into a descending ladder of Strict Weighted Pull Ups, starting with 10 reps. Every round, the total adds up to 11 reps. As you add more reps of the Hang Squat Snatch and remove reps of the Strict Weighted Pull Up, the workout will become less muscular fatigue and become more metabolic, as the snatch is more of an inclusive, total body movement as opposed to the upper body isolation of the strict pull-up.

Your weight for the Hang Power Snatches should be challenging, BUT with good form. If you can not maintain points of performance at a heavier weight, reduce weight to 50% 1RM. Your first set of pull-ups should be scaled so that you can complete all ten within 2-3 sets, that means 3-4 unbroken reps each set. Most times will be 15 – 20 minutes as neither of thee movements are faced paced. They require a lot of time, patience, and purposeful movement.

Metcon (Time)


Hang Squat Snatch (70% 1RM)


Strict Weighted Pull Up
TIme Cap 20 min

Scales: HSS: weight

Pull-up: strict weighted> strict> assisted strice

Sunday 09/24/2017

Ashburn CrossFit – CrossFit


As a Group:

1-2 min any machine

10 Air Squats

10 Sit Ups

10 Lunges

10 Hollow Rocks

10 Reverse Lunges

10 Supermans

10 Jumping Lunges

1 min Hollow Hold roll to Superman Hold and back (attempts if necessary)

Then, perform one rotation of Floor Exercises Sequence


(5 min) Review Parallette Pass Through

Practice for 5 minutes: have more experienced athletes attempt “no feet” or something harder than their workout.

(10 mins) Prep Stations

10 Front Rack Lunges (empty bar)

5 Front Rack Lunges (add weight)

Continue in sets of 5 until workout weight is achieved

*If bikes are a bottleneck, have the workout start in waves, people will spread out as the workout progresses past the 9 calorie mark.

(30 mins) Perform Workout


This workout is a triplet of two lower body destroyers mixed in with a shoulder intensive core movement. The front rack lunge is performed as one rep per leg, so on rounds where there are an odd number of reps, make sure that athletes begin their next odd round with the other leg to even it out. These lunges should be moderate to heavy for most athletes and not only a physical but mental challenge. After the lunge, athletes will perform calories on the Assault Bike, which will be a majority of the time spent on this workout. After the bike, athletes will then move onto the parallettes where their legs and lungs get a break as they try to perform a shoulder and core intensive gymnastic movement with finesse. For the Parallette Pass Throughs, going from the back to the front and back is one rep. This mixture of weightlifting, monostructural, and a gymnastic movement will be a nasty trio, and this workout is intended to be a long, slow grind with a lot of volume!

No matter the athlete or level, the goal of the workout is simple: to sustain movement and to avoid going so hard on any one component that it messes up the next movement. For the lunges, athletes should be able to complete up through the round of 9 lunges unbroken. Rounds 12-15 should be done in 1-2 sets, with rounds 18-21 done in 2-3 sets. The Assault Bike will be a grind for most athletes, even if they are more experienced, as the lunges will tax the legs and heart rate. The biggest goal for everyone on the Parallette Pass Throughs is for their movement to look clean. Do not rush these reps and sacrifice the hollow body position at the back or front of the rep.

Metcon (Time)


Front Rack Lunges (155/115lbs)

Assault Bike (cals)

Parallette Pass Through

Saturday 09/23/2017

Ashburn CrossFit – CrossFit


Musical WallBalls! 🙂

Review KB movements: Swing, One armed Swing, and Push Press. Review transitions as well.

With light KB:

3 Single Arm Swings (each side)/ 6 regualr swings

3 Push Press (each side)

3 Goblet Squats

3 Push ups

Switch to WOD weight

3 Single Arm KB Swings (each side)/ 6 regular swings

3 Push Press Each Side

3 Goblet Squats

3 Burpees

* You may have to partner as you move through the KB weights until everyone settles into a weight. Can use DB as well, though with DB, a two handed swing is better.


Today’s weekend session is a KB-focused interval workout that combines pressing, squatting, hip extension, and hip flexion! There’s nowhere to hide. The workout begins with 6 single arm KB swings on each arm: these swings are performed only to chest height (Russian style) so the cycle time is fast. Out of the swing, athletes perform 6 push presses on one arm, then 6 on the other. The goal is to keep the KB in the front rack position (you may grab the KB with both hands) and perform your Goblet Squats immediately after. Time under tension with the KB is quite long, as you get to put the KB down and perform 6 burpees after. Use these burpees as the “rest” from the time under tension with the free weight.

The interval style here means you are going at a pretty aggressive pace for 3 minutes. Encourage your members to only think of the 3 minutes coming up, not the entirety of the workout: one round at a time. Weight should be pretty light for people, enabling them to get a lot of reps and minimize the number of times they have to put the KB down. The total work time is 15 minutes, but with the rest, it will end up taking 19 minutes total. When going from one round to the next, let athletes pick up where they left off if they were in the middle of a partial round from the round prior.

Ideally, athletes are at a weight on the KB where they can perform all of the KB work unbroken. Encourage newer athletes to break only once.

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

6 Single Arm KB Swing (20/16/12kg)(each arm)

6 Push Press (each arm)

6 KB Goblet Squat

6 Burpees

AMRAP 3min

Rest 1min
Scale KB weight, scale single arm swings to regular American KB swings if form requires.


If time:

3 Rounds:

20 Heel taps over your KB or DB

20 Lateral Jumps over your KB or DB

Friday 09/22/2017

Ashburn CrossFit – CrossFit


(5 mins) Row and Stretch

150m Row (no knee bend, just hips)

10 Bootstrap Stretch

150m Row (no arm pull, just knees and hips)

10 Sumo Inchworm

150m Row (normal)

(10 min) Powerlifting Deadlift Day: Sumo Stance Good Mornings

(5 min) Instruction

SUMO: stance outside the shoulders, feet slightly toed out, knees must track out with toes

(10 mins) Sumo GM


GMs: use barbell off rack

*Use this movement as a primer for the max effort (ME) portion of the session, should not be a 10RM but more 10 reps at a light-moderate load.


(5-10 mins) Sumo Deadlift Instruction & Warmup

*Sumo stance is covered with the warm up’s Good Mornings.

*Quickly cover deadlift mechanics with PVC pipe if necessary for any class that needs it.

Empty Barbell x 10 reps

Add weight x 6 reps

Add weight x 4 reps

Add weight x 2 reps


Lifting Day!!! Yay!!!!!! The sumo stance means that athletes will have a stance wider than their shoulders with feet slightly toed out. This will be different for every person, but it should be comfortable. Driving the knees out is important in sumo movement and a wider stance, so if any athletes have tight hips and their knees are unable to track out safely with the toes, bring those athletes toes back in a bit. Hands will also need to be inside of the knees, comfortably placed beneath their shoulders.

Although many athletes are familiar with the conventional deadlift and know their numbers well, it may not necessarily correlate to sumo deadlift numbers for a 1RM day. Let your classes know that the sumo deadlift is very different in mechanics and is more favorable to a squatting position that incorporates the hips, along with lessening the distance to travel. This places a much greater force on the hips and outer hamstrings, so do not make jumps on this deadlift the same as you would a conventional, be more conservative and treat it as a different lift entirely. Therefore, be safe when approaching this lift for a 1RM as they build in their singles over 7 sets.

Sumo Good Mornings (10-10-10)

Good mornings in the Sumo Stance. Can be taken from the Rig, but weight should be light to moderate.

Sumo Deadlift (1-1-1-1-1-1-1)