Monday 1/01/2018


Ashburn CrossFit – CrossFit

Warm-up

Matt Chan A ad B

Mobility

Childs Pose 1:00

Chest stretch :30 each side

Ankle Stretch :30 each side

Double Under Progression

Bergener Warm up

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
There were no scaled weights in the open in 2014. BUT… there is a scaled division now. Always scale your weights to get the metabolic conditioning part of your workout. 🙂

Sunday 12/31/2017


Ashburn CrossFit – CrossFit

Warm-up

10 min:

400 Meter Run or 500 Meter Row

then

1 Minute

Active Spider-Man’s

Active Samson

Air Squats

Barbell Warmup

10 min:

mobility:

Couch Stretch – 2:00 Each Leg

Pigeon Pose – 2:00 Each Side

Banded Shoulder Distraction – 1:00 Each Side

Romanian Deadlift (8-8-8-8)

Athletes may build in weight across the four sets of Romanian Deadlifts. However, the goal here is flawless movement.

Metcon

The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity function movements we do throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. A clock doesn’t even have to be set for today’s workout.

Metcon (No Measure)

“Midline Madness”

4 Giant Sets, not for time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

Saturday 12/30/2017


Ashburn CrossFit – CrossFit

Warm-up

10 min:

Jogging around the green line and alternating between :20 seconds of a light jog and :20 seconds of active stretching.

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

10 min:

Review and Prep WOD movements

Dumbbell Snatch

Bell Position

Elbow Locked (until full leg/hip extension)

Movement Prep

Each arm

5 Deadlifts

5 Deadlift + Shrug

5 High Pulls

5 Dumbbell Snatches

Row

Tension Early

Movement Prep

Athlete 1, then 2, then 3.

5 Calorie Row

Metcon

In this teams of 3 workout, athletes will switch off every 200 meter run. For example, athlete 1 will complete their 200 meter run while the other two rest. Athlete 2 will then go followed by athlete 3. They will repeat that once more before moving on to the dumbbell snatches or the calorie row. On the snatches and rowing, the team can partition the reps as they see fit. The dumbbell snatches will be alternating each arm. For teams of men and women, complete 85 calories each round.

In partner workouts like this, strategy matters less than effort. In some way, effort is the strategy. If athletes make the most out of each time the are running, rowing, or snatching, they will end up with the best score possible. When they start to slow down, it is a good time to switch things out. Things like quick transitions on the bell and the rower matter, but effort should be the first priority.

WOD Prep:

Practice switching out athletes here:

1 Round

Each athlete

100 Meter Run

4 Dumbbell Snatches

4 Calorie Row

Metcon (Time)

“Take Off”

Teams of 3

2 Rounds:

6 x 200m Relay Run

100 Dumbbell Snatches

6 x 200m Relay Run

100/70 Calorie Row
Pick a Dumb Bell weight you could easily do 15 of fresh.

Friday 12/29/2017


Ashburn CrossFit – CrossFit

Warm-up

10 min:

:30 Seconds

Walkouts

Air Squats

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Barbell Warmup

2 min:

Mobility:

Wrist Stretch – 1 Minute

Front Rack Stretch – 1 Minute

12 min:

Review WOD movements:Drive & Drop

Deadlifts

Hang Power Cleans & Push Jerks

While the deadlift only required a drive, these next two movements require a drive and a drop. Almost as important as the upward “drive” of the bar is the drop underneath it. Rather than thinking of pulling the bar to the shoulders or pressing it all the way to lockout, athletes can think of dropping underneath the barbell. Over the course of all these reps, (45 Hang Power Cleans and 30 Push Jerks) the extra distance makes a huge difference. If athletes are pressing the bar out on every rep, they are doing a lot more work with the shoulders than if they were to drop underneath. Same goes for the hang power cleans. The one thing we are hammering today is the receiving positions. Much of the movement prep and warmup is aimed at athletes getting comfortable in the front rack and overhead.

Movement Prep

Performed with an empty barbell

5 Deadlifts

Front Rack Hold

4 Front Rack Drops

2 High Hang Power Cleans

2 Hang Power Cleans

Overhead Hold

4 Pausing Push Jerks

then

Full Complex with Empty Barbell

Weightlifting

Hang Power Clean (5-3-2-2-2)

12 minutes to find a heavy double here. Dial in form and cary that form through to DT.

Metcon

Much of the metcon comes down to the hang power cleans, so great opportunity here to dial in this movement with our weightlifting portion today. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.

With there only being a barbell, we want to point out a few places to break for maximum efficiency. The first time is after the 11th deadlift. Athletes can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip. Athletes can then complete the 12th deadlift and immediately transition into the hang power cleans. The second place to break is after the 8th hang power clean. This allows athletes to have a quick break that will allow them to complete the 9th hang power clean before holding on for all 6 push jerks.

In order to preserve pulling capacity, breaking the hang power cleans into consistent sets from the beginning will be a wise choice. This should be something that athletes feel they can maintain for all 5 rounds. Whether it is 4-4-1 or 8-1, all we are looking for is consistency. This workout is largely hang power cleans. Managing these properly sets the athlete up for success on the rest of the workout.

10 min:

WOD Prep:

With lighter weight

1 Round

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

Build to workout weight

1 Round

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
15 min time cap. Remember to select your weight so you can MOVE. 🙂

Thursday 12/28/2017


Ashburn CrossFit – CrossFit

Warm-up

10 min:

:30 Seconds

Easy Run

Knuckle Drags

Medium Run

Active Dive-bombers (Downdog into Cobra)

Faster Run

Active Spidermans

Rowling

Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

2 min:

Mobility:

Ankle Foam Rolling – 30 Seconds Each Leg

Ankle Stretch – 30 Seconds Each Leg

13 min:

Review and Prep WOD movements

Row

Stroke Rate

Connection

Movement Prep

:30 Seconds

Row @ 24 Strokes per Minute

Row @ 28 Strokes per Minute

Row @ 30 Strokes per Minute

Sit-ups

Full Range

Prep:

5 Sit ups

Metcon

We talked a little bit about perceived effort yesterday on a longer AMRAP. Having multiple different elements in today’s workout, we can use the perceived effort of our 2k row to gauge our power output today. While the movements are different, going from row to run to sit-ups, we are all familiar with the feeling of a 2k row. With a 6 minute effort across three rounds with a little bit of rest in between, we want athletes to find a feeling that is slightly less intense than their 2k row. On the rower, we are looking for athletes to find the controlled, but powerful strokes. This will allow them to approach the bike with a slightly lower heart rate. Although there is less time on the run, it is easier to accumulate reps running than it is on the rower. Still being able to push the pace here will be important. Athletes will still be able to move fairly quickly on sit-ups, as they are less metabolic. This is just more motivation to power through on the two machines. During rest periods, athletes can write scores. Score will be total reps added across the three rounds.

Metcon (AMRAP – Reps)

“Loose Cannon”

3 Rounds:

3:00 Calorie Row

2:00 10m Shuttle Runs

1:00 Sit-Ups

Rest 2:00
If unable to run, 2:00 cal bike. Every touch on the shuttle run counts as a rep.

Score = Total reps all three rounds

Wednesday 12/27/2017


Ashburn CrossFit – CrossFit

Warm-up

12 min:

:30 Seconds

Jumping Jacks

Quad Stretch

Active Samson

Active Spidermans

Air Squats

Down and Backs:

Lateral Steps in 1/4 squat

Forward and Back Shuffle

Over Unders (Both Directions)

Walk Outs

Two Feet Hops Front Facing (Bunny Hops ;} )

Bear Crawl

Long Jumps

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats

completed with empty barbell

3 min:

Mobility

Overhead Stretch on Wall – 1 Minute

PVC Pass Throughs – 1 Minute


PVC Overhead Squats – 10 Slow Repetitions

15 min:

Review and Prep WOD movements:

Double Unders

Elbows In

Jump Rope Prep

15 Seconds Single Unders

15 Seconds High Single Unders

15 Seconds Double Under Practice

Wall Balls

Heels Down

Relax the Arms

Wall Ball Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Bergener Warm up

PVC then Empty Bar

Metcon

In another threshold training type workout, managing perceived level of effort will be important. The breath is a great way to control rest periods and perceived effort. It sounds like common sense, but the more athletes focus on breathing throughout the 15 minutes, the better they will feel. Time is often lost during long rest periods. In order to control the ratio of work to rest, athletes can count their breaths during breaks. For example, an athlete will complete 8 wall balls, take three breaths, and then pick the ball up again for the last 7 reps. This can be done with any breakup strategy. The goal here is to find a rhythm with the breath, and in turn a rhythm for the workout. This helps with consistency of movement across the 15 minutes and usually results in the best score possible for that athlete.

5 min:

1 Round

5 Power Snatches

10 Double Unders

5 Wall Balls

10 Double Unders

Metcon (AMRAP – Rounds and Reps)

“Double Decker”

AMRAP 15:

15 Power Snatches

30 Double Unders

15 Wallballs

30 Double Unders
Snatch weight should be easily unbroken when fresh, no more than 2 sets in the WOD, same with Wall Balls. Goal is to keep moving through this one, folks.

Tuesday 12/26/2017


Ashburn CrossFit – CrossFit

Warm-up

12 min:

Row/Bike Warmup

:45 Easy

:30 Medium

:15 Hard

:30 Seconds

Active Spidermans

Cossack Squats

Active Samson

Air Squats

Push-up to Down Dog

Banded Side Shuffles

Pausing Banded Air Squats

Barbell Warmup

3 min:

Mobility

Wrist Stretch – 1 Minute

Pigeon Pose – 1 Minute Each Leg

15 minutes to review WOD movements:

Kettlebell Swings

Knees Back

Movement Prep

With Lighter Weight

10 Kettlebell Hip Pops

5 Russian Kettlebell Swings

Banded Kettlebell Swing Drill*

5 Full Swings

Front Squats

Bar Back

Movement Prep

5 Pausing Front Squats

5 Front Squats

Build to lighter weight

Metcon

In this workout, once athletes have finished the round of 21, it is all downhill. With a short time domain, the goal should be to hold onto the kettlebell and barbell for unbroken sets on the first round and give a good effort on the bike. After the round of 21’s, setting mini goals will be helpful in moving though the remaining sets. Rather than thinking of these as 15 reps, think 8. When athletes reach 8, they can reevaluate and see if they can hold on for all 15. Long story short, finish the 21’s and chip away at the remainder of the workout.

10 min:

Performed with Lighter Weights

1 Round

7 Kettlebell Swings

7 Front Squats

3 Calorie Bike or Row

Performed with Workout Weights

1 Round

5 Kettlebell Swings

5 Front Squats

3 Calorie Bike or Row

Metcon (AMRAP – Reps)

“Nickel and Dime”

AMRAP 5:

21-15-9

Kettlebell Swing

Front Squat

15-10-5

Calorie Bike or Row

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing

Front Squat

15-10-5

Calorie Bike or Row
Weight on 1st FS is something athlete can do in no more than 2 sets, and lighter for the second AMRAP.

KB should be a weight athlte can complete all ses unbroken

Score = reps each round. If you get to 7 front squats in the round of 9, your score would be 21+21+15+15+15+10+9+7=113 for round one.

Sunday 12/24/2017


Ashburn CrossFit – CrossFit

Warm-up

10 min:

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Push-up to Down Dog

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

6 min:

Mobility:

Overhead Stretch on Wall – 1 Minute

Pigeon Pose – 1 Minute Each Leg

Front Rack Stretch – 1 Minute

Couch Stretch – 1 Minute Each Leg

10min to Review and Prep movements:

Strict Handstand Push-ups

5 Push-ups

3 Pike Push-ups

1 Wall Walk

3 Kick Ups

5 Strict Handstand Push-ups

Strict Pull Ups:

10 Scap Pull-ups

10 Hollow Rocks

1-3 Strict Pull-ups

Metcon

Again, time is the less important factor in today’s workout. Quality movement on the strict movements for the 6 rounds takes priority. The better the technique, the easier those movements tend to be. Taking the extra rest to go unbroken on all four movements is ideal. Athletes can push the bike to their liking in the middle. Great chance to work on strength and get a sweat on.

WOD Prep:

1 Round

2 Strict Handstand Push-ups

2 Strict Pull-ups

2 Dumbbell Strict Press

2 Dumbbell Bent Over Rows

10 Calorie Bike

Metcon (Time)

“Pump It Up”

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (each arm)

50 Calorie Bike

3 Rounds:

5 Strict Handstand Pushups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (each arm)
Scale SHPU to Strict Box Pike PU

Scale Strict Pull Ups to banded Strict Pull ups with lightest band possible.

Weight on DumbBell should be challenging but unbroken.

Saturday 12/23/2017


Ashburn CrossFit – CrossFit

Warm-up

15 min:

Matt Chan A and B, reviewing WOD BB movements in the second section.

15 min:

WOD Prep:

Gather equipment

Then review each movement with 5 reps of each.

Metcon

12 Days of Christmas (Time)

“12 Days of Christmas”

1 Power Clean (95/65)

2 Front Squats (95/65)

3 Push Press (95/65)

4 Dead lifts (95/65)

5 V-Ups

6 HR Push Ups

7 Kb Swings (24/16)

8 Box Jumps (24/20)

9 Pull Ups

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25)
Time Cap – 30 min

Friday 12/22/2017


Ashburn CrossFit – CrossFit

Warm-up

15 min:

:30 Seconds

Active Spidermans

Quad Stretch

Active Samson

Side Lunge

Push-up to Down Dog

Air Squats

2 Rounds

15 Banded Air Squats

15 Second Hollow Hold

15 Second Arch Hold

Barbell Warmup

5 min:

Mobility:

Front Rack Stretch – :45 Seconds

Childs Pose – :45 Seconds

Couch Stretch – :45 Each Leg

Squat Hold – :45 Seconds – Active at the bottom with elbows pushing knees out

12 min: Review and Prep movements

Toes to Bar

Legs

Shoulders

Movement Prep

15 Second Hollow Hold on Ground

15 Second Superman Hold on Ground

10 Scap Pull-ups

10 Kipping Swings

5 Knees to Chest

5 Toes to Bar

Thruster

Heels

Movement Prep

5 Pausing Front Squats

5 Pausing Push Press

5 Thrusters

Weightlifting

Working in pairs or groups of 3, we have 10 miutes to find a heavy single Thruster. These reps will come from the ground, so squat clean thrusters are allowed. With these reps being heavy singles, longer rest durations between attempts will be helpful as the load increases. Form, Form, Form.

Thruster (5-3-3-1-1-1)

Looking to go for a heavy single from the floor today. Again, not a 1RM, but heavy for today with AWESOME form. 🙂

Metcon

In most of these workouts that are ascending ladders, the first few sets are a trap. The workout doesn’t truly begin until the round of 12. While going unbroken in the first few rounds is doable, the priority is consistent movement once we reaching the sets of 12+ repetitions. Smooth transitions and breathing smoothly on the rounds of 3, 6, and 9 will better allow athletes to thrive, not just survive, through the higher numbered rounds. Breaking those larger rounds up into 2-3 sets with short rest between is better than holding on for large sets with long rest. With a shorter time domain, we want to be moving for the majority of the 8 minutes today.

WOD Prep:

2 Rounds

3 Thrusters

3 Toes to Bar

Metcon (AMRAP – Rounds and Reps)

“Raise the Bar”

AMRAP 8:

3 Thrusters

3 Toes to Bar

6 Thrusters

6 Toes to Bar

9 Thrusters

9 Toes to Bar

….
Weight on the bar should be something athlete could do 20 reps with unbroken if they had to.

Scale T2B with Toes as high as possible, Knee Raises, or toes to KB.