Ashburn CrossFit – CrossFit
Slow 10m Shuttle Runs
Medium 10m Shuttle Runs
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
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
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.
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.
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.