Thursday 02/01/2018


Ashburn CrossFit – CrossFit

Warm-up

12 min:

:30 Seconds

Easy Row

Active Samson

Medium Row

Active Spidermans

Faster Row

Air Squats

Banded Walks

6 min: Mobility:

Couch Stretch – :45 Each Leg

Pigeon Pose – :45 Each Leg

Dumbbell Ankle Stretch – :45 Each Leg

12 min to teach and prepare Walking Lunge movement:

Dumbbell Walking Lunge

Wide Base

Knee Position

Arms Tight

Movement Prep

6 Lunges in Place

25’ Bodyweight Walking Lunge

25’ Light Dumbbell Walking Lunge

Weightlifting

DB Walking Lunge (Build over 10 min)

Find a heavy 50ft. DB Walking Lunge

Metcon

This workout is going to come down to managing fatigue in the legs. Athletes can take advantage of being fresh on the first row and hold a more aggressive pace for the majority of the duration. When they reach about 5-10 calories to go, they can slow their pace just a touch to allow for a smooth transition to a big set of lunges. Taking a short break at the halfway point if needed will prevent going close to failure. The second and third rows will feel significantly different than the first, so taking the first few calories to get the legs back before finding a faster speed will likely be the case.

The WOD is NOT FOR TIME today. Today is a day to focus on your form in the row and your core strength in the DB walking lunges. You could even go a little heavier with the lunges if you will be waiting for a partner on the rower. But remember….. From above all else!! 🙂

WOD Prep:

1 Round:

3 Calorie Row

4 Dumbbell Walking Lunge Steps

Metcon (No Measure)

“Stepping Stone”

For Time:

40/30 Calorie Row

100′ Dumbbell Walking Lunge

25/20 Calorie Row

100′ Dumbbell Walking Lunge

15/10 Calorie Row
Within the workout, athletes should look to use a weight they could complete at least 50ft. without taking a break.

Wednesday 01/31/2018


Ashburn CrossFit – CrossFit

Warm-up

12 min:

:30 Seconds

Bodyweight Good Mornings

Active Spidermans

Walkouts

Active Samson

Push-up to Down Dog

Air Squats

Barbell Warmup

3 min: Mobility:

Wrist Stretch – 1 Minute

Front Rack Stretch – 1 Minute

Power Clean

Checkpoints

The three positions that are being practiced in the weightlifting portion of today are the same positions we are looking to pass through on a full power clean. Think of these as checkpoints that, if hit, makes the movement easier to successfully execute.

Position 1

Bar at Pockets

Soft Knee Bend

Chest Slightly Forward

Position 2

Bar Just Above Knee

Shin Vertical

Chest Way Over Bar

Position 3

Bar on Floor

Bar Over Loops of Laces

Chest Over or Just In Front of Bar

Knees Slightly Forward of Vertical

Movement Prep

Establish 1st Position

3 Hang Power Cleans

Establish 2nd Position

3 Hang Power Cleans

Establish 3rd Position

3 Power Cleans

Lateral Barbell Burpees

Flop, Pop, and Hop

Weightlifting

3 Position Power Clean (1-1-1-1-1-1-1)

1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without putting the barbell down between repetitions. Athletes will build to a heavy set today, with the first clean from the pockets likely being the limiting factor.
Build your weight slowly through the 12 minutes. Working in pairs will allow for rest time. Goal is FANTASTIC movement under some weight.

Metcon

To get the most out of the metcon to follow, athletes should choose a weight on the barbell that they could complete each set with a maximum of 1 break. This workout is meant to be a burner. Picking a lighter weight may be better to allow athletes to move quickly through this one. Burpees are lateral over the barbell, with no need to stand up to full extension between each rep. Note that in the complex to start, there is a power clean from the floor. However, in the the metcon the cleans take place from the hang, meaning that athletes do not have to go below the top of the knee.

While this workout is designed to be more of a sprint, there are some things athletes can do to make sure they don’t slow down. Following the first and second round of hang power cleans, athletes should move at a pace on the burpees that allows them to get the next barbell completed unbroken or with a maximum of one break, but ideally unbroken. Going a touch slower and breathing through the burpees to hold onto the barbell is better than quick burpees and multiple breaks or long rests. With nothing to come after the last set of burpees, athletes can then find the mindless, quick pace for the last 15 reps.

WOD Prep:

Find WOD weight and complete a set of 15

Practice 3 Lateral Barbell Burpees

Metcon (Time)

“Hangover”

3 Rounds:

15 Hang Power Cleans

15 Lateral Barbell Burpees

Time Cap 12 min
NYC:

4 Rounds:

10 Hang Power Cleans

8 Lateral Burpees Over the Bar

Tuesday 01/30/2018


Ashburn CrossFit – CrossFit

Warm-up

12 min:

Line Drills

Jogging around the green line (or down and backs). Alternating between light jog and active stretching.

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

Barbell Warmup

3 min: Mobility:

Childs Pose on Box – :45 Seconds

Box Supported Ankle Stretch – :45 Seconds

Squat Hold – :45 Seconds (using med ball)

Pull-ups

Stay Tight – channel your inner gymnast 🙂

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Kettlebell Swings + Box Jumps

Snap Straight

Movement Prep

With Lighter Weight

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

With Workout Weight

5 Russian Swings

5 Full Swings

10 Seconds Small Hops

10 Seconds Tall Hops

6 Step-ups

3 Box Jumps (Lower Box)

3 Box Jumps (Workout Height)

Wall Balls and Thrusters: Start Position:

Movement Prep

5 Medicine Ball Front Squats

5 Medicine Ball Push Press

5 Medicine Ball Thrusters

5 Wallballs

3 Front Squats

3 Push Press

3 Thrusters

Metcon

With movements that are very similar to each other, breaking round one into 2-3 sets with short breaks will preserve intensity for the last two rounds. When taken individually, these are all movements that athletes can most likely hold onto for a large set, but when looked at as a whole these breaks early will keep things moving. With each decrease in reps, athletes can aim to take less breaks than the previous round. Breath will be a game changer in this workout as well. The athletes who focus on their breath more will be able to stay calm and stay working.

Athletes should choose a weight that they are capable of completing the first round of all the movements unbroken when fresh.

WOD Prep:

1 Round at WOD Weights:

4 Wallballs

4 Pull-ups

4 Thrusters

4 Box Jumps

4 Kettlebell Swings

Metcon (Time)

“Opening Day”

21 – 15 – 9

Wallballs

Pull-ups

Thrusters

Box Jumps

Kettlebell Swings
NYC:

Same movements:

15-9-6

Scale Pull ups to Ring Rows or Jumping Pull ups

Monday 01/29/2018


Ashburn CrossFit – CrossFit

Warm-up

12 min:

:30 Seconds

Jumping Jacks

Active Spidermans

Single Unders

Push-up to Down Dog

Higher Single Unders

Air Squats

Rowling

Modified Barbell Warmup

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Snatch Grip Push Press

5 Overhead Squats


5 Snatch Grip Stiff-Legged Deadlifts

3 min: Mobility:

Overhead Stretch on Wall – 1 Minute

Ankle Stretch – 30 Seconds Each Leg

20 min to review and prep WOD movements:

Double Unders

Spin Before Jump

Holding both end of the rope in one hand:

:20 Seconds Single Timing Practice (bounce in heels might help)

:20 Seconds Single Timing Practice with Jump

:20 Seconds Doubles Timing Practice (bounce in heels might help)

:20 Seconds Doubles Timing Practice with Jump

:20 Seconds Double Under Practice – Regular grip on the rope

Row: Length – Where can you/ should you extend the pull?

Movement Prep

Find End Range in Catch

:30 Seconds Easy Row

Power Snatch:

Hook Grip

Hand Position

Like Rowing

Movement Prep

Establish Hand Position

Establish Overhead Position

3 High Hang Power Snatches

3 Hang Power Snatches

Establish Setup Position

3 Power Snatches

Build to WOD Weight

Metcon

In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus. Much of the strategy of this center around the barbell. With a moderate load on the snatch, very small sets or quick singles may better allow athletes to keep moving consistently (and moving well) throughout the 15 minutes. They are also more likely to be able to hold a more aggressive pace on the double unders and rower if they know they only have to complete one rep at a time when they get to the barbell. Feeling out a pace that is slightly slower than what athletes would hold on a 2k, while focusing on quality over quantity of pulls, gets them to the barbell feeling less gassed and more prepared for the 10 repetitions.

WOD Prep:

10 Double/Single Unders

3 Calorie Row

10/6 unbroken Power Snatch

Metcon (AMRAP – Rounds and Reps)

“Water Power”

AMRAP 15:

60 Double Unders/120 Single Unders

30/21 Calorie Row

10 Power Snatches
NYC:

AMRAP 15:

60 Single Unders

21/15 Calorie Row

6 Power Snatches

Sunday 01/28/2018


Ashburn CrossFit – CrossFit

Warm-up

10 min:

:30 Seconds

Easy Row

Active Spidermans

Active Samson

Air Squats

Medium Row

Active Spidermans

Active Samson

Air Squats

Barbell Warmup

5 Min: Mobility:

Couch Stretch – 1:00 Each Leg

Pigeon Pose – 1:00 Each Leg

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 functional movements done throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. Following the good mornings, athletes may rest as needed before beginning the sit-ups again. 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

Weightlifting

Giving athletes 15 minutes to complete their 4 sets of 8, allowing for 1-2 warmup sets before beginning the working sets. Athletes have the choice to build in weight, but the priority remains quality and not load or speed.

Knee Unlocked

Each RDL starts by deadlifting the bar to the hips. From here, athletes will send the hips back while maintaining a vertical shin until the bar reaches around mid-shin. The RDL can often be confused with a straight legged deadlift. In this variation, the knee will be slightly bent.

Head Neutral

It is common in the deadlift as well as this movement to arch the neck as the bar descends down the body. Keeping the head neutral will ensure athletes can stay in a safe, connected, and powerful position.

Romanian Deadlift (8-8-8-8)

Saturday 01/27/2018


Ashburn CrossFit – CrossFit

Warm-up

10 min:

:30 Second Rotations

Easy Row

Active Spidermans

Front Rack Stretch

Medium Row

Active Samson

Wrist Stretch

Faster Row

Push-up to Down Dog

Child’s Pose

Barbell Warmup

12 min to Review and Prep WOD movements:

Chest to Bar Pull-ups

Knuckles Over

Movement Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Clean and Jerks

Receiving Positions

Movement Prep

Establish Clean Receiving Position

3 Hang Power Cleans

3 Power Cleans

Establish Jerk Receiving Position

3 Push Press

3 Push Jerks

3 Clean and Jerks

Build to All Weights

Metcon

In this workout, partners will see just how far they can get into the clean and jerks within the 25 minutes. Athletes will complete all the reps at one station before moving onto the next. The weights on the barbell are important. If we had to put a number on it, these are weights that athletes are capable of cycling for 15-12-9-6-3 repetitions respectively. If on the fence, going lighter will help preserve the intensity of this workout. Athletes will have one bar, changing weights out as needed. Weights should be stacked neatly out of the way until they need to be used during the workout. It is appropriate for teams to have multiple barbells to support athletes using different weights.

Recognizing there is still a lot of work to be done, getting off the rower before things start to slow is an intelligent plan. Thinking quick sets that allow for twice the rest. The same strategy comes into plan on the pull-ups. This is a movement that can go quickly, so keeping sets small while avoiding reaching failure leads to consistency across the board instead of burnout early. When it comes to the clean and jerks, strategy can be different based on teammates abilities. The first weights should be something that can be performed touch and go, but keeping the lighter weights to small sets also keeps athletes moving in the later barbells. It is never to early to alternate on quick singles if that is what keeps athletes moving and moving well.

WOD Prep:

1 Round

Each Partner

3 Calorie Bike

3 Chest to Bar Pull-ups

3 Clean and Jerks (With Opening Weight)

Metcon (AMRAP – Reps)

“Ride or Die”

Teams of 3

AMRAP 25:

200/150 Calorie Row

120 Chest to Bar Pull-ups

60 Clean and Jerks 40%

50 Clean and Jerks 50%

40 Clean and Jerks 60%

30 Clean and Jerks 70%

20 Clean and Jerks 80%
The percentages on the clean and jerk are meant to be guidelines. Another way of looking at them is that you should be able to do 15-12-9-6-3 of your weights unbroken.

Scale C2B to Kipping pull-ups or Jumping C2B.

Friday 01/26/2017


Ashburn CrossFit – CrossFit

Warm-up

10 min:

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Push-up to Down Dog

:30 Seconds

Faster Row

Air Squats

3 min: Mobility:

Childs Pose – :30 Seconds

Wrist Stretch – :30 Seconds

Dumbbell Ankle Stretch – :30 Each Side

20 min to Review and Prep WOD movements:

Dumbbell Snatches

Elbow Forward in lockout

Movement Prep

Each arm

3 Deadlifts

3 Deadlift + Shrug

3 High Pulls

3 Push Press

3 Dumbbell Snatches

Wallballs

Ball to Bone

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

Row

Push Away

Movement Prep

:20 Seconds Just Legs

:20 Seconds Emphasizing Arms Pushing Away

:20 Seconds Normal Rowing

Handstand Push-ups

Forearms Vertical

Movement Prep

5 Push-ups

Establish Tripod Position

5 Handstand Push-ups

Metcon

In this Open-style chipper workout, looking for athletes to choose a weight on the dumbbell that they are capable of completing 20+ repetitions unbroken. If athletes have no goals of competing in local competitors or the open, we suggest that they complete regular push-ups. Just like when these type of workouts show up in the Open, this workout for most athletes will come down to how many handstand push-ups they can get. Ability level on handstand push-ups will determine individual strategy on these movements. For athletes who excel at handstand push-ups when tired, pushing the pace in the preceding movements won’t be as detrimental. For athletes who may struggle with handstand push-ups, getting through the first two movements and slowing the row down quite a bit may be the best option in maximizing efficiency on the wall. For either type of athlete on the first two movements, we can almost think of those as one giant movement of 130 reps. Looking at the whole will help them pick a sustainable number of sets. Anywhere between 10-15 reps with short breaks between may be suitable. Athletes will have a better idea about pace and sense of urgency when they are on the rower and see how much time remains.

7 min:

WOD Prep:

1 Round

5 Alternating Dumbbell Snatches

5 Wallballs

5 Calorie Row

5 Handstand Push-ups

Metcon (AMRAP – Reps)

“Chip Shot”

AMRAP 13:

70 Alternating Dumbbell Snatches

60 Wallballs

50/35 Calorie Row

40 Handstand Push-ups/Regular Push-ups

* Run 2nd heat on the 4 min mark if needed for rowers.
We want everyone to get to the push ups. Scale Reps to:

50 Alt DB Snatch

45 Wall Balls

40/30 Calorie Row

25 Push Ups

Thursday 01/25/2018


Ashburn CrossFit – CrossFit

Warm-up

8 min:

:30 Seconds

Easy Shuttle Run

Walking Spiderman

Medium Shuttle Run

Walking Samson

Faster Shuttle Run

Straight Leg Bear Crawl

Barbell Warmup

8 min to Review and Prep WOD movements:

Kettlebell Swings

Wrists High

Movement Prep

5 Deadlifts

5 Russian Swings

5 Full Swings

With lighter weight, then workout weight.

Sumo Deadlift

Stance & Grip

Knees Back, Bar Back

Movement Prep

Establish Setup

5 Sumo Deadlifts (To the Knee)

5 Full Sumo Deadlifts

Weightlifting

12 minutes to build to a heavy three on Sumo Deadlift.

Sumo Deadlift (5-5-3-3-3-3)

This is not for maximal weight. Just looking to get under a little weight with good form. While this may seem like an odd variation of the deadlift, taking things from the sumo stance looks a lot like many real life activities. This included moving furniture, flipping tires, or an defensive stance in sports like basketball and football. The wider stance also brings the quads and glutes into the picture a little more and may reduce the strain on the lumbar spine. This should be heavy for 3, but not a maximal load.

Metcon

Athletes will break out into teams of 3 for a burner. Athletes will complete full rounds before passing off to a partner. 1 partner working while the other 2 rest. The weight on the kettlebell should be heavier than normal, but something that athletes will complete 7 reps unbroken every turn. The kettlebells and rower will be on opposite ends of the room. With a 1:2 work to rest ratio today, there is not a ton of strategy involved. When it is your turn to go, it is all about effort. Resting twice as long as you worked, athletes will likely feel recovered and ready to go when it comes back around to them in the rotation. With the potential for a lot of rounds, athletes can move poker chips or tally marks following the second shuttle round to keep track of the score.

WOD Prep:

1 Round

3 Kettlebell Swings

3 x 10m Shuttle Sprint

3 Calorie Row

3 x 10m Shuttle Sprint

Each Partner

Metcon (AMRAP – Rounds and Reps)

“Lung Butter”

Teams of 3

AMRAP 20:

7 Kettlebell Swings

11 x 10m Shuttle

7/5 Calorie Row

11 x 10m Shuttle
Score = total rounds and reps for team.

Wednesday 01/24/2018


Ashburn CrossFit – CrossFit

Warm-up

8 min:

:30 Seconds

Jumping Jacks

Active Spiderman

Quick Single Unders

Air Squats

Higher Single Unders

Push-up to Down Dog

Barbell Warmup

10 min to Review and Prep WOD movements:

Burpee Box Jump Overs

Heels Down

Movement Prep

3 Frog Hops

3 Burpees

3 Step-ups Each Leg

3 Box Jump Overs

3 Burpee Box Jump Overs

Double Unders

Upper Body

Movement Prep

Quick DU Progression

Front Squats

Sit Back

Movement Prep

5 Pausing Front Squats

Build to All Weights

Metcon

Working 5 minute intervals today that all begin with a 100 Double Under Buy In. The Buy In only happens once, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat weights should be something that athletes can clean from the ground and perform unbroken every time they pick up the barbell. With a short window, using a lighter weight if on the fence will get athletes a better workout as they get more work done. All sections will be scored separately. Breaking the DUs up in a manner that allows athletes to attack the upcoming couple is better than feeling gassed following that movement. After the jump rope is finished, the workout comes down to the front squats. With a small number of burpee box jumps, much of the time will be spent on the barbell, so moving at a pace on the four reps that allows athletes to hold onto the bar for all the reps will allow them to get the most possible work done. The 5 minutes of recovery allows athletes to push the pace a little harder within their work intervals.

WOD Prep:

1 Round

15 Double Unders

5 Front Squats (Opening Weight)

3 Burpee Box Jump Overs

Metcon (3 Rounds for reps)

“Slap Happy”

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats

4 Burpee Box Jump Overs

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats

4 Burpee Box Jump Overs (24/20)

Weight should increase each round as reps on the FS decrease
“Slap Happy” – NYC

3 Rounds – No Weight Change

AMRAP 5:

Buy In: 100 Single Unders/Fast Feet

9 Front Squats

4 Burpee Box Jump Overs

rest 5 Minutes

Keep it light, and focus on form 🙂