Wednesday November 1, 2017


Ashburn CrossFit – CrossFit

Warm-up

:30 Seconds

Slow Row

Slow 10m Shuttle Runs

Medium Row

Medium 10m Shuttle Runs

Faster Row

Faster 10m Shuttle Runs

Barbell Warmup + Active Stretching

5 Good Mornings

5 Back Squats

10 Elbow Rotations

:30 Seconds Active Spidermans

5 Strict Press

5 Stiff Legged Deadlifts

5 Pausing Front Squats

:30 Seconds Air Squats

Banded Walks

Looking to prime to glutes for the squat volume being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Ankle Stretch – :30 Seconds Each Side

Weightlifting

10 min teaching and 15 min to build to heavy single:

Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start. Similar to Monday, the goal of building to the heavy is to develop good habits and positioning that can be further built upon within the workout. When going heavy, looking to climb in weight, but only so far that athletes are maintaining crucial points of performance.

Movement Prep

Performed with empty barbell

5 Hip Hinges (Pockets to Top of Knee)

5 Clean pulls from hang. Emphasize shrug.

3 High Hang Power Cleans

3 Hang Power Cleans

3 High Hang Squat Cleans (finding the pockets and jumping to full hip, knee, and ankle extension, and then using the arms to pull the body underneath the bar. )

3 Hang Squat Cleans

Squat Clean (5-5-3-3-1-1-1)

Build to a heavy single for the day, may not be your 1RM.

Metcon

Metcon (Time)

“Four Wheeler”

2 Rounds:

400 Meter Run

10 Calorie Row

12 Squat Cleans (115/80)
Within the workout, the weight on the barbell should be something that athletes could complete both rounds unbroken if they needed to.

If class size is large, athletes can Run 600m in place of run+row.

Tuesday 10/31/2017


Ashburn CrossFit – CrossFit

Warm-up

15- 20 min:

:30 Seconds

Slow Row

Active Spidermans

Alternating Bird Dog

Medium Row

Active Samson

Hollow Hold

Fast Row

Push-up to Down Dog

Superman Hold

DU Progression

Thoracic Mobllity with LX ball and foam roller

10 min:

WOD set up and practice round:

5 cal row

5 Burpees

10 DU

*Athletes should be practicing their rotation if multiple athletes are using the same equipment and rotating through the stations.

Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Monday 10/30/2017


Ashburn CrossFit – CrossFit

Warm-up

5 min:

Down and Backs:

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Over Under (Step over the Fence, then duck under)

Walking Samson

Walking Spidermans

Inch Worms

3 Air Squats + Broad Jump

Skip for Height

Skip for Distance

5 min

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Snatch Grip Stiff Deadlifts

5 Hang Power Snatch

completed with empty barbell

5 min:

Thumbs Up Childs Pose – 1 Minute

PVC Pass Throughs – 1 Minute



PVC Overhead Squats – 10 Slow Repetitions

Weightlifting

15 min teaching 15 min to work to heavy weight:

Use the following “stopping points” in the snatch to help athletes establish awareness of body positioning and bar path

Movement Prep

Longer holds can be performed with a PVC pipe to gain awareness and decrease fatigue.

Establish Bottom Position

Establish Above the Knee Position

5 Halting Snatch Deadlifts

Establish Push Press Dip Position

Bring Bar to Pockets

5 Reps from Above the Knee to Pockets

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Snatch (5-5-3-3-1-1-1)

Athletes are building to a heavy single. It may or may not be a 1RM, depending on the athlete. Focus is more on form!

Metcon

Isabel: Strategy will different from athlete to athlete, but definitely looking to set the tone on the first 1/3 of the workout. The first ten reps can make or break the remaining 2/3 of work needed to be accomplished. Moving well and efficiently on the first 10 repetitions will make sure that athletes do not burn out and move poorly on the final 20 repetitions. Whether these are singles or small sets, aiming for consistent and sound movement across the board. This will improve athletes power scathing and build upon the good habits established in the 15 minutes of weightlifting prior.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Within the workout, athletes should use a weight that they are capable of completing 10-15 repetitions unbroken if they had to. Rather than undoing what was done in the weightlifting skill piece before, the focus today is in improving the power snatch over the course of 30 repetitions. Going a little lighter to accomplish this is more important in the long run than clicking “Rx”.

Sunday 10/29/2017


Ashburn CrossFit – CrossFit

Warm-up

Line Drills:

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Gorilla Walk

Side Lunge

Walking figure four

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility:

Couch Stretch: 2 min each leg

Pigeon Pose: 2 min each side

Banded Shoulder Distraction: 1 min each arm

Metcon

The goal of today should be to get a little bit faster every round. With 10 less sit-ups following each Medball run, this should be an easy task to accomplish. One way that this doesn’t happen is by coming out a little too aggressive on the first round. Holding back slightly on the pace on the first two rounds will allow athletes to push hard in the following three rounds, when things typically start to slow down for people. Abmat sit-ups are typically a breather for most athletes, but with 90 repetitions in the first two rounds combined, this can get challenging quickly. Once rounds one and two are finished, there are only 60 total repetitions left for individuals to push through. The runs should naturally increase in intensity as the workout progresses.

Metcon (Time)

“Sitting Pretty”

For Time:

50 AbMat Sit-Ups, 200m Run, 100m Medball Run

40 AbMat Sit-Ups, 200m Run, 100m Medball Run

30 AbMat Sit-Ups, 200m Run, 100m Medball Run

20 AbMat Sit-Ups, 200m Run, 100m Medball Run

10 AbMat Sit-Ups, 200m Run, 100m Medball Run
Goal is to keep intensity high through the entire workout.

Saturday 10/28/2017


Ashburn CrossFit – CrossFit

Warm-up

One partner at each station, rotating through.

:30 Seconds

Slow shuttle runs

Active Spidermans

Front Rack Stretch

Medium Shuttle Runs

Active Samson

Active Squat Hold

Fast Shuttle Runs

Air Squats

Wrist Stretch

Modified Barbell Warmup

Rotate athletes, in their teams of three, through on one barbell. Athletes who are not on the barbell will complete Ankle Stretch and Pigeon Pose on each side. Athletes completing mobility will switch sides following elbow rotations. Station 1 is barbell warmup, station 2 is ankle stretch and station three is pigeon pose. Rotating in that order following completion of the barbell warmup.

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Push Press

5 Thrusters

Mobility

Ankle Stretch: 30 sec each side

Pigeon Pose: 1 min each side

Metcon

Team WOD for Saturday!!!! Looking to compete at least 10 repetitions on the majority of these movement before switching today. The only couple movements where quicker sets may be beneficial are the box jump overs and the chest to bar pull-ups. Think of your transition time. With a 1:2 work to rest ratio, we want athletes to give full effort when they are working and only focusing on recovery when they are not. The middle of the workout is the meat and potatoes and where things can start to slow down. Moving well and being ready to pick up the bar or hop on the pull-up bar when called upon will help preserve wasted transition time.

Metcon (Time)

“100 Proof”

Teams of 3:

1000m Run completed as a team

100 Box Jump Overs

100 Thrusters

100 Chest to Bar Pull-Ups

100 Thrusters

100 Box Jump Overs

1000m Run completed as a team

* Scale box height, weight appropriately.

* Scale C2B to kipping pull-ups, then jumping pull-ups.
In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn.

Friday 10/27/2017


Ashburn CrossFit – CrossFit

Skills

WALL SQUAT

The Wall Squat is a great evaluator of common errors in the air squat and can help to dial in mechanics. Athletes will face the wall or face a barbell placed in a rack, leaving enough room for them to squat to full depth. At first, we are looking to squat to full depth, with the hip crease passing below the top of the knee. Using plates or a medicine ball can be a good landmark for athletes. The torso may not be upright, almost in an immature squat position, but this is ok if other points of performance are met at the beginning. Athletes will place both hands overhead and want to avoid touching the wall during their squat. Hands extended overhead forces them to keep the core braced and recruits the muscles of the back. Distance from the wall can be adjusted based on the athlete. During the squat, athletes will work to:

1. Spread the floor apart with the feet

2. Maintain lumbar curve

3. Send the hips down and back

4. Have the knees track over the toes

5. Keep the heels grounded

6. Hips below crease of knee

Slowing this movement down will help athletes develop kinesthetic awareness of how they are moving during the squat. Three seconds on the way down will help them make these points of performance a priority and help coaches better identify these faults. Wherever the error appears during the squat is where athletes should spend most of their time. The name of the game today is controlling the whole range of motion. Have athletes perform about 20-30 quality repetitions of the wall squat before taking them away from the wall. This will be a great primer and warm-up for today’s workout. This can also be a very beneficial drill for athletes who struggle at this to perform on a daily basis. Overtime, this can workout to enhance both mobility and technique.

Warm-up

:20 Seconds

Jumping Jacks

Active Spidermans

Walkouts

Single Unders

Active Samson

Push-up to Down Dog

Single Unders

Air Squats

Single Leg Unloaded Romanian Deadlifts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility:

Front Rack Stretch 1 min

Ankle Stretch 30 sec each side

Pigeon Pose 1 min each side

Metcon

Looking to push for larger sets on the barbell today. The way athletes accomplish that is by setting a pace on the double unders and the air squats. The more comfortable they are cycling repetitions when tired on power cleans, the more aggressively they can attack the first two movement. What we want to avoid is coming out at a blistering pace on the double unders and air squats, only to crawl through singles on the barbell. Being able to cycle the barbell will result in a better time and make up for controlling the pace with the first two movements.

Metcon (Time)

“Double or Nothing”

3 Rounds:

75 Double Unders*

50 Air Squats

15 Power Cleans

* scale to 150 single unders
looking to choose a weight on the barbell that athletes could complete in 1-3 sets per round. Should be a load that they can cycle for a repetitions within the workout.

Thursday 10/26/2017


Ashburn CrossFit – CrossFit

Warm-up

Line Drills:

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

walking figure four

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility:

Childs Pose 1 min

Front Rack Stretch 1 min

Metcon

With the goal today being progress in rope climb efficiency and technique, the intensity will be athlete dependent. The speed of the run will be dependent upon athletes confidence in moving well on the rope. For those athletes simply looking to improve on the rope, taking the run a little slower will help focus primarily on rope climb skill while still getting a metabolic challenge.

Metcon (AMRAP – Rounds and Reps)

“Knotted Up”

AMRAP 15:

200 Meter Run

2 Rope Climbs
Movement Modifications:

Reduce Repetitions

Half Height Rope Climbs

Bent Knee Seated Rope Pulls

Straight Leg Seated Rope Pulls

Wednesday 10/25/2017


Ashburn CrossFit – CrossFit

Warm-up

In partners, switching every 30 seconds:

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Air Squats

Barbell Warmup w/ an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility:

Childs Pose: 30 sec

PVC Pass Throughs: 30 sec

Ankle Stretch: 30 sec each side

Warrior Squat: 10 reps

Metcon

The weights should be appropriate that each and every athlete gets to to rower during each AMRAP. If they are not there, have them hop on the rower with :30 seconds to go. With the score today being total number of calories on the row, we want to get to the rower quickly, but not necessarily as quickly as we are humanly capable of. We all know that the more power we can put into each stroke, the quicker calories can be accumulated. If athletes go all out just to get to the row, this could mean a slow transition and a slow pace on the erg. Slowing down on the last 2-3 burpees will allow athletes to gather themselves in order to complete a quick transition and powerful strokes. With equal work/rest, looking to push the pace once on the rower knowing there will be three minutes of recovery to follow.

WOD prep:

1 Round

With opening weight

7 Overhead Squats

6 Burpees over the Erg

5 Calorie Row

Metcon (AMRAP – Reps)

AMRAP 3

21 Overhead Squats

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats

12 Burpee Over the Erg

Max Calorie Row
Score is total number of calories on the rows.

Weights should be selected so that an athlete can complete 30,25,20 and 15 OHS unbroken when fresh respectively (for the different AMRAPS)

Metcon (AMRAP – Reps)

Fitness:

AMRAP 3

12 Overhead Squats

12 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats

12 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats

12 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats

12 Burpee Over the Erg

Max Calorie Row
Score is total number of calories on the rows.

Weights should be selected so that an athlete can complete 20 OHS unbroken when fresh respectively (for the different AMRAPS)

Tuesday 10/24/2017


Ashburn CrossFit – CrossFit

Warm-up

Row 500

Down and Backs focused on Posterior Chain prep

Barbell Warmup (with an empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (10-8-6-5-5-5-5-)

Athetes will partner up to share a bar, though each athlete will lift their own weight. We are building to a heavy set of five here.

Metcon

Metcon Prep:

Practice Round

Each Athlete

5 Deadlifts

10 Sit-ups

5 Calorie Row

* Athletes in the same team can have different barbells if needed. Weight should be something they can lift 20+ unbroken while fresh.

Metcon (Calories)

“Flat Tire”

Teams of 3:

OMOM 12 (4 Rounds of movements)

10 Deadlifts (225/155)

20 AbMat Sit-Ups

Max Calorie Row
The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh.

Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the rower. At the top of each minute, they will rotate movements.

Monday 10/23/2017


Ashburn CrossFit – CrossFit

Warm-up

Take this opportunity to review Rowing form including getting into and out of the rower quickly.

:30 Seconds in partners, switch after 30 seconds:

Slow Row

Air Squats

Medium Row

Push-up to Down Dog

Fast Row

Active Spidermans

Barbell Warmup done w an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

Mobility

Childs Pose on Box – 1:00

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose on Box – :30 Seconds Each Side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Metcon

In the classic CrossFit benchmark workout “Fight Gone Bad”, athletes will spend one minute at each of the five stations with no rest between stations. Following the row, athletes will have one minute rest before beginning back on the Wall Balls. Weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps.

Review form for Wall Ball, Sumo Deadlift High Pull, Push Press, and Box Jump

Then use WOD weights to practice WOD flow with

5 Reps Each:

Wall Balls

Sumo Deadlift High Pull

Box Jumps

Push Press

Calorie Row

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Scale weights for WB, SDHP, and Push Press. Scale box height for jumps.