Thursday 03/01/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

Tic Tac Toe

Matt Chan A

15 min: Mobility:

Hips: 1. Banded Hip Opener with band on rig

2. Weighted hip opener with Plates – Sitting with your back against the wall and your knees butterflied out, rest a light weight on each knee, pushing your knees closer to the ground. Remove the weights if they cause any pain or discomfort more than a good stretch.

Shoulders: 1. LX Ball against the wall working back of shoulders and pec area. You can also take the ball into the rig to hit the tops of the shoulders. 🙂

2. Banded shoulder stretches from the rig.

Thorasic: 1. Foam Roller.

2. Scorpion

Athletes can do any combination of the stretches. They can stay longer with a favorite if they want, but should hit all major areas: Hips, Shoulders, and Thoracic region.

5 min to review and prepare WOD movements:

AbMat situps – Full Range of motion and hips on the ground.

KB Deadlift – Chest up and Push through the heels.

Metcon

Metcon (No Measure)

EMOM 12

20 Abmat Sit Ups

12 KB Deadlift
Remember, today is a day to move, but not go overboard. Save it for tomorrow. 🙂 Go lighter than you normally would for your KB Dealifts.

Wednesday 02/28/2018


Ashburn CrossFit – CrossFit

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Warm-up

15 min:

Rowing Biathlon

:20 Seconds

Jumping Jacks

Knuckle Drags

Walkouts

Active Samson

Active Spidermans

Air Squats

Barbell Warmup

2 min: Mobility:

Wrist Stretch – 1 Minute

Front Rack Stretch – Minute

Warm-up

13 min to review and prep WOD movements:

Double Unders & Row

Shoulders Down and Back

Double Under Movement Prep

:15 Seconds Quick Single Unders

:15 Seconds Higher Single Unders

:15 Seconds Double Under Practice

Rowing Movement Prep

Establish Finish Position (With Relaxed Shoulders)

:20 Seconds of Easy Rowing

Power Clean

Receiving the Bar

Movement Prep

Establish Receiving Position

3 Hang Muscle Cleans

3 Quarter Squats

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Metcon

In this triplet workout, athletes should choose a weight on the barbell that they are capable of performing at least 10 repetitions unbroken when fresh. Within the workout, these will likely be performed in singles or small sets.

Three round triplets are a great opportunity to test out and evaluate pacing. In workouts like this, it is common to see athletes come out fast in round one, slow dramatically in the middle round, and go a little faster in the end knowing there is nothing to follow. Although this is ordinary, it is not something we want to strive for. The best runner, swimmers, rowers, etc. excel and even set records with negative splits. This means they increase speed as they go. A couple ways athletes can set themselves up for success in this goal is on the erg and the barbell. For the rows, athletes can open up with a pace that is just a touch slower than 2k pace. On the next two rounds, they can shoot to increase their pace, even if that is just by a second or two. On the barbell, this means opening up with either singles or consistent small sets. It is better to do singles from the beginning because you want to, not singles in the middle or last round because they have to. Pacing out these two movements correctly will set them up nicely for the jump rope. Taking a glance at the clock after the first round will give them a goal to hit on the next two rounds. After the last round, athletes are able to digest their splits and pacing in order to learn and grow for future workouts.

10 min:

WOD Prep:

1 Round

100 Meter Row

5 Power Cleans (Lighter Weight)

10 Double Unders

1 Round

100 Meter Row

5 Power Cleans (Workout Weight)

10 Double Unders

Metcon (Time)

“Downpour”

3 Rounds:

500 Meter Row

12 Power Cleans

50 Double Unders
Time Cap 15 min

Scale DUs to 1min attempts or 100 Single Unders

Tuesday 02/27/2018


Ashburn CrossFit – CrossFit

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Warm-up

:30 Seconds

Easy Run

Active Spidermans

Medium Run

Push-up to Down Dog

Faster Run

Air Squats

Modified Barbell Warmup

2 min: Mobility:

2 Rounds:

PVC Pass Throughs – :30 Seconds


PVC Overhead Squats – :30 Seconds

Warm-up

Burpee Box Jump Over

Tempo

Movement Prep

2 Frog Hops

2 Burpees

2 Step-ups (each leg)

2 Box Jumps (Lower Height)

2 Box Jumps (Workout Height)

2 Burpee Box Jump Overs

Power Snatch

Bottom: Bend, Don’t Bow

Top: Drop and Punch

Movement Prep

5 Snatch Grip Deadlifts

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatch

Overhead Squat

Punch Up

Movement Prep

3 Pausing Overhead Squats

2 Overhead Squats

Weightlifting

Power Snatch (5-3-3-2-2-2)

12 minutes to find a heavy set of two – Touch and Go snatches. This may not be a max, but a heavy set.

Metcon

In this chipper style workout, the weight on the barbell should be on the lighter side. This is a load that athletes feel confident that they could perform 25+ repetitions unbroken when fresh for both the power snatch and overhead squat. The sticking point will likely be towards the end of the snatches and beginning of the overhead squats for many athletes. One way to push past this sticking point is by breaking up the snatches earlier than needed. Although light, three sets on the bar will better allow athletes to excel through the overhead squats. The bar does not come back to the ground on the overhead squat and there are no barbell movement to follow, so holding for larger sets here pays off. Athletes can look to get this section done in 2-3 quick sets before moving on to the run to finish things out.

WOD Prep:

1 Round

2 Burpee Box Jump Overs

2 Power Snatches

2 Overhead Squats

Metcon (Time)

“Fast Lane”

For Time:

20 Burpee Box Jump Overs

30 Power Snatches

40 Overhead Squats

400m run
15 min time cap Must be running by 12:00.

Monday 02/26/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Air Squats

Line Drills

Quad Stretch

Straight Leg Kicks

Toe Walks

Toe Walks with Arms Overhead

Heel Walks

Heel Walks with Arms Overhead

Walkouts

Duck Walk

On Toe and Heel walks, emphasize staying as tight and hollow as possible. Goal here is to build awareness for gymnastics movements.

2 min: Mobility

Childs Pose on Med Ball. :45

Squat Hold. :45

Warm-up

Row

Cadence

Movement Prep

:30 Second Row

Wallballs

Hands/Elbows Under

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Gymnastics

Midline

A big kip can often be mistaken as an efficient kip.

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups or Ring Rows

2 Pull-ups

2 Toes to Bar

2 Chest to Bar Pull-ups

Movement Substitutions

Reduce Reps

Ring Rows

Jumping Chest to Bar Pull-ups

Toes to Space

Knees to Chest

Jumping Pull-ups

Metcon

In today’s interval based workouts, athletes will work for four minutes before resting for four minutes. If athletes finish the gymnastic movements, they will start back from the beginning until time is up. In order to hit the intended stimulus, athletes should keep the gymnastics repetitions prescribed only if they are capable of getting at least 15 repetitions unbroken when fresh. Repetitions can be reduced to an appropriate level on an individual basis. Each round is score separately as rounds + reps. Stagger groups on opposite four minute intervals if short on rowers.

Anytime there are multiple intervals, it is tempting to game the first one or two to be able to maintain the back half. Although difficult, lets encourage athletes to stay present and work hard within each individual window without thinking of the others. To start things off, athletes can open with with several fast strokes before settling into a smooth cadence. With a shorter time domain and gymnastics to come, athletes can aim to complete the wallballs in 1-2 sets. The sets of gymnastics will likely depend on how much time remains in the AMRAP. However, a good goal is to complete these either 2-3 sets or a larger number of sets with very fast breaks.

5 min:

WOD Prep:

1 Round

3 Calorie Row

3 Wallballs

3 Pull-ups

3 Toes to Bar

3 Chest to Bar Pull-ups

Metcon (3 Rounds for reps)

“Iron Lung”

AMRAP 4:

27/20 Calorie Row

27 Wallballs

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Wallballs

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Wallballs

15 Pull-ups

Sunday 02/25/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Walkouts

Barbell Warmup

4 min: Mobility

Banded Shoulder Distraction – 1:00 Each Side

Banded Pec Stretch – 1:00 Each Side

Warm-up

13 min to review and prepare WOD movements:

Bench Press

Hands

Hands should start just outside the shoulders. Narrow grip utilizes mostly triceps while a wide grip puts the shoulder in a more susceptible position for injury. Wrapping the thumb all the way around the bar also creates the safest position possible, especially when holding onto the bar for maximum repetitions.

Shoulders

Think about maintaining proper standing posture, just laying on a bench. Pinching the shoulder blades back places the rear deltoids on the bench and the shoulders back in the socket, creating a stable platform. This is a safer and more stable position for the athletes to press from.

Feet

The feet are often overlooked in the bench press. Pressing the feet into the ground while thinking about spreading the floor keeps the whole body active and helps generate added power into the press.

Movement Prep

10 Empty Bar Bench Press

Build to Lighter Weight

Strict Pull-up

Press Down on the Bar

The lats are the major movers in the pull-up. Often times on the pull-up and the ring row, the biceps can be used more during the pull. Thinking about pressing down on the bar or the rings before pulling will help utilize the lats to the best of their ability.

Hollow Body

Looking to maintain a hollow body as much as possible today. Keeping the toes slightly in front of the bar keeps the body in a better position for pulling. While the “seahorse” pull-up arches the back and gets the chin to the bar easier, it does not help develop strength in a good position.

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

Movement Substitutions

Banded Strict Pull-ups

Ring Rows

Metcon

With three minutes of rest between each round, not looking to game this workout too much. What is more important than actual strategy during this workout is making sure that athletes have chosen a proper weight and pull-up modification to get the right stimulus. This three minute rest also allows for athletes to pair up on a bench so that they may spot each other. Everyone should have a spotter, but If someone doesn’t for some reason, making sure the bar doesn’t have any clips on will make for a safe bail of the weights.

WOD Prep:

1 Round

3 Bench Press (Lighter Weight)

3 Strict Pull-ups

1 Round

3 Bench Press (Workout Weight)

3 Strict Pull-ups

Metcon (AMRAP – Reps)

“Strict Lynne”

5 Rounds:

Max Bench Press

Max Strict Pull-Ups

Rest 3:00
The weight on the bench press should be something an ahtlete could get 15 or so when fresh. Original weight is body weight. Proper stimulus would be 15 or so reps. Make sure you get the rest time so you are ready for each round. 🙂

Saturday 02/24/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

Move in large circle set-up with cones.

Light Jog

Quad Stretch

Knee to Chest

Solider Kicks

Moderate Jog

Side Lunge

Walking Samson

Walking Spidermans

Fast Jog

Push-up to Down Dog

Air Squats

Slow Burpees

Barbell Warmup

3min: Mobility

Wrist Stretch – 1 Minute

Chest Stretch – 1 Minute

Warm-up

13 min to review and prep WOD movements:

Burpees

Knee to Elbow

Movement Prep

3 Spidermans (each leg)

3 Frog Hops

3 Burpees

Clean and Jerk

Heels

In this two part movement, we want to make sure that the heels are grounded in the catch of the clean and in the jump of the jerk. Usually if heels are off the ground when athletes catch the clean, they will also be when they go to press the barbell overhead. This likely means that they are losing out of significant power and balance of the barbell. Heels down in the catch, heels down in the jerk.

Movement Prep

10 Second Clean Receiving Position Hold

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

10 Second Dip Hold

10 Second Jerk Hold

3 Push Jerks

Build to all weights

Metcon

In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes can add weight to their barbells. Athletes should choose weights that, if fresh, they are capable of completing 15-12-9-6-3 repetitions without dropping respectively. You can also keep your weight the same and aim to keep the same number of reps each time. Teams will use one barbell and add weight, but if there are athletes who plan on using different weights, having multiple barbells is appropriate. With a 1:2 work to rest ratio in this workout, athletes should look to push hard when it is their turn. As the weight increases, pushing the row hard still pays off tremendously. The place where they can slow a little before approaching the heavier bars in the burpees. The rower is an exponential return, while the burpees do not reward you for going harder. Bringing the pace down a little bit on the burpees may allow athletes to handle the barbell more efficiently. When a partner finishes their round, they can mark it with something like a tally on a board or a poker chip to keep track.

WOD Prep: (8 min)

1 Round

2 Calorie Row

3 Burpees

2 Clean and Jerks (Opening weight)

Partner 1 performs whole round, then partner 2, then partner 3.

Metcon (AMRAP – Rounds and Reps)

“Go Time”

Teams of 3

AMRAP 20:

12/9 Calorie Row

8 Burpees

4 Clean and Jerks *
Athletes can choose to increase weight after every 2 rounds they complete individually, or maintain their weight throughout.

Friday 02/23/2018


Ashburn CrossFit – CrossFit

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Warm-up

5 min

Easy Row/ Active Spiderman – 1:00

Moderate Row/ PU to DD – :45

Fast Row/Air Squats – :30

10 min to review and prepare WOD movements:

Toes to Bar:

3 Kipping Swings

5 Knee to Elbows or Knee Raises

5 Toes to Bar

DB Hang Power Clean and Jerks:

5 Hang Cleans Each Arm

5 Push Press Each Arm

5 Hang Cand Jerk Each Arm

WOD Prep:

w/ WOD weight:

5 T2B or Knee Raises

6 Hang C&J (3 each side)

7 Cal Row

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Sit-ups

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

Thursday 02/22/2018


Ashburn CrossFit – CrossFit

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Warm-up

20 min:

Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

:20 Seconds

Easy Shuttle Sprints

Quad Stretch

Knee to Chest

Solider Kicks

Medium Shuttle Sprints

Walking Samson

Walking Spiderman

Side Lunge

Faster Shuttle Sprints

Air Squats

High Knees

Butt Kickers

Warm-up

10 min to review and Prep WOD movements:

Russian Kettlebell Swings

Arm Position

Counterbalance

Movement Prep

With Lighter Kettlebell

10 Kettlebell Deadlifts

5 Russian Swings

With Workout Kettlebell

5 Russian Swings

Shuttle Sprints

Turns

Drive

Movement Prep

6 Shuttle Sprints

Abmat Sit-ups

Butt Down

Eccentric

Movement Prep

5 Controlled AbMat Situps

5 AbMat Situps

Metcon

If there is one place we can look for athletes to push the pace today it is the Russian Swings. This is likely the only movement that will require athletes to stop moving if they choose to put the weight down. Even if they are a little gassed from a big set of swings, they can still move forward with the abmat sit-ups and the runs as those are simpler bodyweight movements that don’t typically require a break. Taking the first handful of reps on the runs and sit-ups to recover will allow athletes to settle into a slightly faster pace to finish things out. While we originally wanted a heavier KB today, you may want to pull back if you’re planning 18.1 for tomorrow. 🙂

WOD Prep:

1 Round

5 Russian Kettlebell Swings

5 Abmat Sit-ups

5 Shuttle Sprints

Metcon (Time)

“Drago”

30-25-20-15-10:

Russian Kettlebell Swings

AbMat Sit-ups

10 Meter Shuttle Sprints
Weight on KB should be one step higher than you normally swing for Full swings as these will be Russian today.

20 min Time Cap

Wednesday 02/21/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Moderate Row

Push-up to Down Dog

:30 Seconds

Faster Row

Air Squats

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

5 Front Squats

2 min: Mobility:

PVC Pass Throughs –:30 Seconds


Ankle Stretch – :30 Seconds Each Side

PVC Overhead Squats – :30 Seconds

Warm-up

Rowing

One Bone – Athletes can envision that their arm is one bone, without an elbow. Keeping the arm as straight as possible until the torso leans back will allow them to get more out of the legs,

Movement Prep

:30 Second Row

Burpees

Flop, Pop, and Hop

Movement Prep

4 Frog Hops

2 Burpees

2 Lateral Erg Burpees

Overhead Squats

Active Shoulder

Waiter plate hold each side 15 seconds

Balloons on Bar

Movement Prep

:20 Second Overhead Plate Hold Each Side

5 Pausing PVC Overhead Squats

5 Barbell Overhead Squats

Build to all weights

Metcon (4 Rounds for reps)

“Hot Sauce”

AMRAP 3

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats

rest 3 minutes

AMRAP 3

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats

rest 3 minutes

AMRAP 3

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats

rest 3 minutes

AMRAP 3

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats
Weight is designed to increase 10-15# each round IF and only if form permits. Otherwise maintain weight and form and increase reps. :).

Score is number of OHS each round.

Metcon

In this interval-style workout, the weights on the overhead squats increase with each round as the calories on the rower and burpees decrease. Burpees are lateral over the erg, with no need for athletes to stand to full extension when jumping over. Athletes should be capable of performing at least 25, 20, 15, and 10 repetitions unbroken respectively at each barbell in order to hit the correct stimulus. We want athletes to reach the barbell on each round. Athletes will move to the barbell with :45 seconds remaining with each round no matter where they are on the burpees. With a drop in reps and an increase in weight, athletes can make it a goal to try and match their score, or stay close across all four rounds today. The row definitely matters, but athletes can look to push at about 80-85% on the erg before moving to the burpees. On this station, athletes can hold a moderate pace that allows for them to immediately pick up the barbell for a set. Going a touch slower on the burpees may enable them to hold on for larger sets on the barbell. This is a beneficial tradeoff as this is the score portion today. Taking the extra second to get in a good position before beginning the first rep will make it possible for athletes to hold on for bigger sets. The better the positioning, the easier the movement.

WOD Prep:

1 Round

4 Calorie Row

4 Lateral Erg Burpees

4 Overhead Squats (1st Round Weight)

Metcon (4 Rounds for reps)

“Hot Sauce”

4 Rounds:

AMRAP 3

15/11 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats

rest 3 minutes
Keeping the same weight and reps here. Goal is to maintain your number throughout the rounds. Scale OHS with weight and or band work to ensure the best form possible. We never want to load poor movement patterns.

Score is number of OHS

Tuesday 02/20/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

:30 Seconds

Easy Jog

Active Spidermans

Moderate Jog

Push-up to Down Dog

Faster Run

Active Samson

Barbell Warmup

3 min: Mobility:

Wrist Stretch – 1 Minute

Childs Pose – 1 Minute

Warm-up

Double Unders

Pogo Stick

Relax the Wrists- The wrists are the main movers of the rope on double unders.

Movement Prep

15 Seconds Each, Breaking Between:

Pogo Jumps

Quick Single Unders

High Single Unders

Double Under Practice

Chest to Bar Pull-ups

Knuckles Over

Movement Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Jumping Negatives

3 Pull-ups or Jumping Pull ups

3 Chest to Bar Pull-ups or WOD variation

Hang Power Cleans

Pop & Drop

Re-establishing Hook Grip

Getting the elbows high, rolling the knuckles under the bar, and grabbing the thumb will put athletes back into this secure grip. The empty barbell cleans in movement prep are a great time to try this out.

Movement Prep

3 Hang Muscle Cleans

3 Front Rack Drops

3 High Hang Power Cleans

3 Hang Power Cleans

Build to lighter weight

Metcon

A longer metcon today. Grip is a major factor in todays workout, especially considering the length. Even on the rower, athletes are still holding onto an object. Given these factors, athletes can aim to break these movements up into 2-3 sets from the very beginning. For many athletes, this is the option they would likely choose a couple rounds into the workout, so doing so from round 1 will help them maintain some grip and consistent movement.

10 min: WOD Prep:

1 Round

5 Hang Power Cleans (Lighter Weight)

3 Calorie Row

5 Pull-ups

10 Double Unders

1 Round

5 Hang Power Cleans (Workout Weight)

3 Calorie Row

5 Chest to Bar Pull-ups

10 Double Unders

Metcon (AMRAP – Rounds and Reps)

“Bar Hopping”

AMRAP 15:

15 Hang Power Cleans

21/15 Calorie Row

15 Chest to Bar Pull-ups

60 Double Unders (120 Singles)
Weight on the Barbell should be something athletes can complete 15 of unbroken when fresh.

Scale Chest to Bar-> Jumping C2B -> Pull-ups -> Jumping Pull ups -> Ring Rows