Ashburn CrossFit – CrossFit
(10min) Station Rotation to Warmup (get them used to this type of format for the workout)
1min on each station:
Side Plank Hold (30sec each side)
Fast Feet on Plate
* Perform 1min on each station for 2 rounds each.
WORKOUT PREP & WORKOUT ~ 45 MINS
(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:
Barbell Farmers Carry
* 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.