Ashburn CrossFit – CrossFit
Push-up to Down Dog
15 Banded Air Squats
15 Second Hollow Hold
15 Second Arch Hold
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
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
5 Pausing Front Squats
5 Pausing Push Press
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.
Looking to go for a heavy single from the floor today. Again, not a 1RM, but heavy for today with AWESOME form. 🙂
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.
3 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
“Raise the Bar”
3 Toes to Bar
6 Toes to Bar
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.