Friday 12/1/2017


Ashburn CrossFit – CrossFit

Warm-up

12 min:

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

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:

3 min

Couch Stretch – 1:30 Each Leg

Teaching and Review : 15 min

Abmat Sit-ups

Leg Position

Arms

Abmat Prep

5 Abmat Sit-ups Knees Out

5 Abmat Sit-ups Knees In

Deadlifts

3 Point Hinge Drill

10 Good mornings with PVC in partners

Butt Back First

Deadlift Prep

5 Slow Deadlifts with empty bar

5 Deadlifts at weight lighter than WOD weight

Metcon

If we had to pick a movement to push here it is the deadlifts. No athlete is every going to fail an abmat sit-up, no matter how tired they are from the barbell work. There is not much interference between the two movements, so the intensity is able to maintain relatively high throughout the whole workout. 1 or 2 sets on the deadlifts with quick transitions between stations makes for a great workout.

10 min:

With lighter weight

1 Round

10 Deadlifts

10 Abmat Sit-ups

Build to workout weight

1 Round

5 Deadlifts

10 Abmat Sit-ups

Metcon (Time)

“Undead”

5 Rounds:

15 Deadlifts (155/105)

25 AbMat Sit-Ups
Weight on Barbell should be something atletes can do in 1 to 2 rounds.

12 min Time Cap

Thursday 11/30/2017


Ashburn CrossFit – CrossFit

Warm-up

12 min:

400 m Run

:30 Sec

Quad Stretch

Side Lunge

Active Spidermans

Active Samson

Push-ups to Down Dog

Air Squats

Toe Walk

Heel Walk

High Skip

Mobility:

3 min:

Pigeon Stretch: 1 min each side

PVC Pass Thru: 1 min

10 min:

Review Movements and Strategies

Pull up Prep

10 Scap Pull-ups

10 Kipping Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Movement Substitutions

Ring Rows

Jumping Pull-ups

Push-ups

Straight Body

Chest Contact, Elbows Locked

Push up Prep

10 Second Push-up Plank hold

10 Second Bottom Position Hold

5 Push-ups

Movement Substitutions

Elevated Push-ups to Box or Bench

Air Squats

Maintain Tension

Hip and Shoulders

Air Squat Prep

10 Second Bottom Position Hold

5 Pausing Air Squats (2 seconds at top and bottom)

Metcon

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD Prep:

1 Round

100 Meter Run

5 Pull-ups

10 Push-ups

15 Air Squats

Half “Murph” (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run
Break the pull ups, push ups, and squats as ou see fit. 🙂

And you know you’re already thinking about May. So here’s your first practice run! 🙂

Wednesday 11/29/2017


Ashburn CrossFit – CrossFit

Warm-up

10 Min:

:30 Seconds

Jumping Jacks

Walkouts

Active Samson

Wide Stance Walkouts

Air Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility:

2 Min:

Front Rack Stretch – 1 Minute

Overhead Stretch on Wall – 1 Minute

10 Min:

Review technique for Clean and Jerk, focusing on hook grip and the coordinated movement of the hips and shoulders in the first pull.

Movement Prep:

3 Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 Strict Press

3 Push Press

3 Push Jerk

3 Clean and Jerks

Weightlifting

Athletes have 10 Min to work up to a heavy Clean and Jerk weight. Not going for 1RM. Going for great form under tension. Training the brain and to work well under weight. Use this time to determine the weight you want on the bar for Gwen.

Clean and Jerk (3-3-2-2-1-1-1)

Not necessarily going for a 1RM today. We want to work GOOD FORM under some weight, getting heavier than what you will use in Gwen.

Metcon

Athletes choice on loading.

“Gwen” is a fun and different benchmark workout in that athletes get to choose their weight on the barbell. Not only does this workout test strength and power, but also conditioning. Weight should be something that they can ‘touch and go’ the for 15-20 repetitions. This means that there is no pause or re-gripping at any point on the ground. Athletes may pause briefly in the front rack before bringing the bar back down to the hips. If athletes are on the fence about 2 loads, going on the lighter side is the better option in order for them to get a score for the day.

There is no time component to the workout today, however giving some structure will allows the class to run smoothly and help athletes choose the right weight. An option is to start the first set on the 0:00, second set on the 5:00 and third set on the 10:00. If athletes need a little longer of a break, sets can be performed on the 0:00, 7:00, and 14:00. We want to aim to get this done in under 20 minutes.

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Tuesday 11/28/2017


Ashburn CrossFit – CrossFit

Warm-up

12 min:

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Pigeon Pose

Air Squats

Wide Stance Side Lunge

10-15 min:

Teach Rowing Skills

2K will be done in two heats. Who’s up first? 🙂

Metcon

The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Allotting time for two heats today. Having a buddy in your ear during this workout keeps you on track with holding specific paces.

1 Round

100 Meters (at estimated average split time)

100 Meters (+2 estimated average split time)

100 Meters (-5 estimated average split time)

2k Row (Time)

Max Effort 2k Row

Monday 11/27/2017


Ashburn CrossFit – CrossFit

Warm-up

12 min:

Alternate 2 laps around the gym with Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

3 min:

Mobility:

Overhead Stretch on Wall – 1 Minute

Ankle Stretch on Box – :30 Seconds Each Side

PVC Pass Throughs – :30 Seconds


PVC Overhead Squats – 10 Slow Repetitions

20 min: Movement Prep

Snatch Prep:

10 Second Receiving Position Hold

3 Hang Muscle Snatch

3 High Hang Power Snatch

3 Hang Power Snatch

3 Power Snatch

Box Jump Over Prep

10 Second Small Hops

10 Second Tall Hops

3 Step-ups (each side)

3 Box Jumps

3 Box Jump Overs

Wall Ball Prep

3 Pausing Front Squats

3 Push Press

3 Thrusters

3 Wall Balls

Metcon

With a lot of hip extension in today’s workout, we want to make sure we dial in our pacing efforts as to not gas out early on. Looking for consistency across all three sets. This can happen by approaching round one like it is round 2. This will help athletes make a decision on how they want to approach the snatches. If they are strong on the barbell, this might be unbroken. If they know that 10 will be a battle, breaking it up into 5-5 or 6-4 will help them move through more manageable. Pace on the box jump overs should be consistent, but not very fast. Fast box jump overs likely mean extra rest before picking up the wall ball. Getting done a few seconds later, but immediately transitioning to the wall balls is favored here. One the wall balls, some breakup options include 15-15, 12-10-8, or 9-8-7-6. Moving at a pace that athletes won’t slow down on will allow them to find the extra gear in the last round when they know nothing is to follow.

WOD Prep:

1 Round

3 Power Snatches

6 Box Jump Overs

9 Wall Balls

Metcon (Time)

“Humpty Dumpty”

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

Time Cap 17 min.
Pick a weight on the barbell that can be completed in 1-2 sets each round

Scale Snatch weight, box height, and wall ball weight. Newer athletes can take snatch from the hang position. If needed, scale reps to 7/12/20.

Sunday 11/26/2017


Ashburn CrossFit – CrossFit

Warm-up

10 min:

Line Drills

500 Meter Row

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

10 min:

Mobility:

Couch Stretch – 2:00 Each Leg

Pigeon Pose – 2:00 Each Leg

Banded Shoulder Distraction – 1:00 Each Arm

Metcon

On the minute work is a great opportunity to focus on and evaluate movement from minute to minute. The built in rest allows athletes to make valuable changes with each upcoming round. There is no extra credit for finishing the calorie row before the minute is up. Moving well will get the work done around the same time, engrain good habits, and actually leave athletes feeling fresher for the cleans. The cleans do not have to be touch and go. Performing single repetitions makes for a more dialed in set-up position and execution of the lift. However, if athletes would like to work the skill of stringing together repetitions, they may choose to do so.

1 Round

6 Calorie Row

3 Power Cleans

Metcon (No Measure)

“Sweet 16”

On the Minute x 16 (8 Rounds)

Odd Minutes – 15/12 Calorie Row

Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Saturday 11/25/2017


Ashburn CrossFit – CrossFit

Warm-up

10 min:

In Partners:

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Active Samson

:30 Seconds

Faster Row

Push-up to Down Dog

:15 Seconds

Hollow Hold

Arch Hold

Mobility:

3 min:

Childs Pose – 1 Minute

Wrist Stretch – 1 Minute

WOD Prep: 25 min

Burpees

Movement Prep

3 Spidermans (each leg)

3 Frog Hops

3 Burpees

Pull-ups

Movement Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

Handstand Push-ups

Movement Prep

10 Second Handstand Hold

3 Lowers to Tripod

3 Handstand Push-ups

Metcon

Gymnastics-heavy Open style chipper today. For athletes who don’t have any interest in competing in the sport of CrossFit, we can substitute dumbbell strict presses in place of handstand push-ups. The workout today comes down to the gymnastics movements. The two higher metabolic movements that precede them can make or break the pull-ups and the handstand push-ups. Finding a moderate, consistent pace on both the burpees and the row will allow athletes to string larger sets together on the pull-up bar and the wall. A rep scheme that works quite well with 55 repetitions is 10-9-8-7-6-5-4-3-2-1. Athletes know that they have one less rep every time. However, if those first couple of sets seem to large for some athletes, 11 sets of 5 is also a great option. Move through the metabolic movements, push the gymnastics.

1 Round

5 Burpees

5 Pull-ups

5 Calorie Row

5 Handstand Push-ups or DB Shoulder Press

Metcon (AMRAP – Rounds and Reps)

“Voorhees”

AMRAP 13:

55 Burpees

55 Pull-ups

55/40 Calorie Row

55 Handstand Push-ups
Scale Pull Ups to Jumping PU, then Ring Rows

Scale HSPU to Strit DB Shoulder Press

Scale reps for newer athletes if needed. We want to get to all movements. 🙂

Friday 11/24/2017


Ashburn CrossFit – CrossFit

Warm-up

10 min:

:30 Seconds

Jumping Jacks

Side Lunge

Active Spidermans

Cossack Squats

Active Samson

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility: 2 Min:

Front Rack Stretch – 1 Minute

Ankle Stretch – :30 Seconds Each Side

13 min:

Review Thruster POPs

3 Pausing Front Squat

3 Push Press (pausing in the dip)

3 Thrusters

Have athletes put extra barbells away and take roughly 8 minutes to touch every weight being used in the workout. At the end of this time period, opening weight will be on the barbell for a short practice round. Other weights will be safely stacked near the barbells.

Metcon

In today’s team of 3 workout, the weight on the thruster barbell increases with each round. The weights should be something that athletes could complete at least 25, 20, 15, 10, and 5 unbroken repetitions within the workout if they absolutely needed to. Strategy would suggest otherwise, but this allows us to choose appropriate weights. Having different weight barbells for teams who aren’t all using the same weight is totally ok. If team is all using the same weights, we will use one barbell and change out the weights following each round. Each athletes will run 200 meters, with all three athletes finishing before moving on to the rower. Then each athlete rows 250m.

With a 1:2 work to rest ratio, we want to push hard while working, and focus on breathing and recovery as the other partners are working. We want to change out on the barbell before we get close to failure. If we get to the point where reps are being pressed out, it will be harder to come back from.

WOD Prep:

1 Round

50 Meter Run (each athlete)

100 m Row (each athlete)

15 Thrusters (5 each athlete)

Metcon (AMRAP – Rounds and Reps)

“Third Wheel”

AMRAP 25:

Teams of 3:

600 Meter Run (200m per athlete)

750 m Row

60 Thrusters

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 – 155/105
Weights should increase each round. Choose your opening weight carefully to allow for increases. Teammates can have different bars.

Thursday 11/23/2017


Ashburn CrossFit – CrossFit

Warm-up

5K with your ACF Family

Crossroads United Methodist Church – Ashburn VA

Your friendly box will be closed today. 🙂

Metcon (No Measure)

Big Meal

Friends

Family

Pie

Recovery

Wednesday 11/22/2017


Announcements

Holiday Hours:
No 7pm Class Wednesday
No Classes Thursday
Only 9am and 10am Class Friday

Ashburn CrossFit – CrossFit

Warm-up

18 mn:

Plank Tap Race

Divide class into two teams. Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand. The team who crosses the finish line first wins. Losing team performs a reasonable penalty as decided by the winning team. 🙂

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

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:

2min:

Overhead Stretch on Wall – 1 Minute

Kettlebell Ankle Stretch – :30 Each Side

Review POPs for the KB Swing,

KB Swing Prep:

5 Kettlebell Deadlifts

5 Hip Pops

5 Russian Swings

5 Full Swings

Review POPs for Box Jump Overs including the landing on the box, and the pivot enabling a faster turn around time between reps.

Box Jump Over Prep:

10 Small Hops

10 Tall Hops

3 Step-ups

3 Box Jumps

3 Box Jump Overs

Metcon

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs.

Workouts that start with low repetitions and build throughout are bait for classes. The athletes who take the bait and go out hard typically fall off a little past the halfway point. The workout doesn’t truly begin until the round of 12’s. Treating the first few rounds as if athletes were completing the round of 12 will help them maintain a consistent pace well past that actual round.

1 Round

6 Kettlebell Swings

6 Box Jump Overs

200 Meter Run

Metcon (AMRAP – Rounds and Reps)

“Three Cheers”

AMRAP 18:

3 Kettlebells Swings (53/35)

3 Box Jump Overs (24/20)

200m Run

6 Kettlebells Swings (53/35)

6 Box Jump Overs (24/20)

200m Run

9 Kettlebells Swings (53/35)

9 Box Jump Overs (24/20)

200m Run



Climbing by 3’s until cap.
Score is Rounds and Reps. If you get into the round of 15, and complete 4 Box jump overs, you;ve done 4 rounds plus 19 reps.