Thursday 04/05/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:30 Seconds

Easy Run

Active Spidermans

Medium Run

Push-up to Down Dog

Faster Run

Active Samson

Rowling

Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3-5 rounds each of “Rowling”.

3 min: Mobility:

Chest Stretch – 1 Minute

Ankle Stretch – :45 Seconds Each Side

Warm-up

13 minutes to Review and Prep WOD Movements:

Row

Horizontal

The erg only rewards horizontal movement

Movement Prep

:30 Second Row

Run

Turn Around: Spotting and Push Off

Movement Prep

6 Shuttle Sprints

Burpee

Bracing the midline

Movement Prep

3 Push-ups

3 Frog Hops

3 Burpees

Metcon

There are a couple ways this workout can be approached. In the first strategy, we can look at the time domain as a whole as opposed to individual stations. Treating this as one, six-minute movement can help athletes find an appropriate effort across the row, run, and burpee. Another option would be to increase intensity with each drop in time. Athletes would be smooth and controlled throughout the row, add some speed on the run, and finish strong on the burpees knowing there is two minutes of rest to follow. Each round to come is an opportunity to try and match or best the score from the pervious round.

WOD Prep:

1 Round

:20 Second Row

:20 Second Run

:20 Seconds Burpees

Metcon (3 Rounds for reps)

“Mean Machine”

3 Rounds:

3:00 Calorie Row

2:00 10m Shuttle Sprints

1:00 Burpees

Rest 2:00

Wednesday 04/04/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

Matt Chan A and B

Mobility:

Pigeon Pose: 1:00 each side

Front Rack Stretch 1:00

Warm-up

Push Press

Dip

The dip on the push press is meant to be shallow, upright, and controlled.

Movement Prep

Establish Dip Position

5 Dips

5 Push Press

Back Squat

Chest Up – Even when tired and at heavy weights

Movement Prep

3 Pausing Back Squats

3 Back Squats

Hang Power Cleans

Jump through mid foot

Movement Prep

3 High Hang Jump Shrugs

3 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

Build to Workout Weights

Make sure you can do 10 of each movement, easily at your start weight

Metcon

Athletes will have 5 minutes to get through two sets of 30 repetitions of a barbell movement, followed by as many repetitions at the final barbell as possible in the remaining time. The score today is repetitions at the final barbell. Athletes will share one barbell, changing the weights out between each set. However, teams are encouraged to have multiple barbells if one or more athletes plans on going lighter in order to get the proper stimulus. The only movement that comes from the rack today will be the back squat.

With at the built in rest today, we want athletes working hard for larger sets, but never to the point of failure. Switching before reps start to become a big struggle will ensure that athletes are able to continue to move efficiently through these sets. When athletes reach close to failure, it takes a significantly more time to recover. Moving well and moving smart will allow each team to get the most possible reps at each station. The majority of the two minutes of rest will be the transition and setup for the following movement.

WOD Prep:

1 Round

Completed with opening push press weight from a rack. Each partner completes 10 of the first movement before moving to the next.

Metcon (3 Rounds for reps)

“50-50”

Teams of 2:

AMRAP 5:

30 Push Press (50%)

30 Push Press (60%)

AMRAP Push Press (70%)

rest 2 minutes

AMRAP 5:

30 Back Squats (50%)

30 Back Squats (60%)

AMRAP Back Squats (270%)

rest 2 minutes

AMRAP 5:

30 Hang Power Cleans (50%)

30 Hang Power Cleans (60%)

AMRAP Hang Power Cleans (70%)
Only the backsquat is coming from the rack today. If you don;t have a 1 RM to work with on each lift, choose something you can easily do 10 of fresh to start. Then make small jusmps each mini-round.

Score is the number of reps in the AMRAP at the end of each round.

Sunday 04/01/2018


Ashburn CrossFit – CrossFit

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Warm-up

15 min:

3 Minute Easy Bike

1:00 Active Spidermans

1:00 Active Samson

1:00 Walkouts

3 Rounds:

3 Push-ups

6 Sit-ups

9 Air Squats

10 min: Mobility

Couch Stretch – 2:00 Each Leg

Pigeon Pose – 2:00 Each Side

Banded Shoulder Distraction – 1:00 Each Side

Warm-up

Bike

RPMs

RPMs are a great indicator for pace. With the sit-ups cutting into each minute, looking to push the pace a little here. Knowing a number to target every time athletes get on the bike will help them get the best score possible.

Arms and Legs

The question often comes up about if or how arms should be used on the bike. Just like running, we get the most power by utilizing both arms and legs. On the bike, it is a very similar distribution of power to running. The legs are the main power source, but the arms are there to assist.

Abmat Sit-ups

Range of Motion

Whether athletes put the bottom of their feet together or have the bottom of their feet on the ground, looking to have the shoulders forward of the hips at the top of the sit-up. This looks a lot like a resting position. At the bottom of the repetition, hands should touch behind their head.

Throw Arms and Breathe

Throwing the arms will create more momentum and take some of the strain out of the midline. This will also athletes cycle repetitions faster and raise the intensity of the movement. The top of the rep is also a great opportunity to breathe out.

Metcon

Transitions make a huge difference in today’s workout. Getting to and from the abmat and the bike with a sense of urgency will allow for the most time on the bike. Knowing the sit-ups cut into each minute and that two minutes of rest is coming, looking to push an aggressive pace on the bike. The sit-ups are a good opportunity for athletes to catch their breath. Score at the end of the workout is total calories.

WOD Prep:

1 Round

9 Calorie Bike

9 Sit-ups

6 Calorie Bike

6 Sit-ups

3 Calorie Bike

3 Sit-ups

Metcon (Calories)

“Green Day”

3 Rounds of:

AMRAP 4: Bike for Calories

On the 0:00 – 15 Abmat Sit-Ups

On the 1:00 – 12 Abmat Sit-Ups

On the 2:00 – 9 Abmat Sit-Ups

On the 3:00 – 6 Abmat Sit-ups

Rest 2:00 between rounds

Saturday 03/31/2018


Ashburn CrossFit – CrossFit

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Warm-up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Over Unders

Walking Samson

Walking Spidermans

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

Skip for Height

Skip for Distance

Barbell Warmup

5 min: Mobility:

Couch Stretch – 1 Minute Each Leg

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

Warm-up

15 min to Review and Prepare WODS:

Burpees

Step Up vs. Jump Up-We’re not in the Open anymore. 🙂

Feet Outside of Hands

Movement Prep

3 Spidermans (each leg)

3 Push-ups

3 Frog Hops

3 Burpees

Power Clean

Hips Back

Pull Under

Movement Prep

Hold Receiving Position – 10 Seconds

High Hang Power Clean – 3 Repetitions

Hang Power Clean – 3 Repetitions

Power Clean – 3 Repetitions

5 Minutes to Build to Workout Weight

Metcon

Big focus on pacing today. With 20 minutes on the clock, looking for athletes to find their maximum sustainable pace. The run is a great opportunity for athletes to just keep moving forward at an effort that they could come in and immediately pick up the bar. If athletes come in the door from the run at two minutes, they should be completing ten rounds at the end of the workout. If they fall short, great learning experience on pacing that can be carried over into future workouts.

WOD Prep:

1 Round:

5 Power Cleans

5 Burpees

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

“Mind Eraser”

AMRAP 20:

7 Power Cleans

7 Burpees

200 Meter Run
Looking to choose a weight on the barbell that athletes could complete 15+ Power Cleans unbroken when completely fresh. Within the workout, these repetitions should be completed in 1-2 sets. If not running today, complete one of the following: perform a 250 Meter Row or 15/10 Calorie Assault Bike.

Friday 03/30/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Active Samson

Faster Row

Push-up to Down Dog

Barbell Warmup

20 min to introduce Pull Up Builder Program:

Warm-up

15 min to Review and Prepare WOD Movements:

KB Swings:

Hip Hinge

Snappy Hips and Knees

Wait for the Elbows

5 Hip Pops w/ Bell

5 Russian Swings

5 American Swings

Jump Rope Progression

AbMat Situps

Keep the Glutes on the Ground

Quick Return

Metcon

Swinging Annie (Time)

50-40-30-20-10

Kb Swings (24/16)

Double Unders

AbMat Sit-Ups

Thursday 03/29/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

Down and Backs:

Walking Samsons/ 20 Bear Hugs

Angry Inch Worms/ 10 Air Squats

Crab Walk Forward and Backward

10 sit ups

High Knees/5 Burpees

Butt Kicks

Coach Boz

Mobility:

Front Rack Stretch with PVC 1:00

Warm-up

10 minutes to review and prepare Shoulder Press:

Foot Position and Tension

TIGHT Midline

Start and Finish Position

Exiting and returning from the Rack

Weightlifting

Shoulder Press (10-5-3-2-1-1-1….)

Metcon

A little Metcon to get the heart pumping and the sweat rolling. 🙂 Try to keep your push press reps consistent accross all the rounds. Hollow Body hold can be scaled by bringing your arms to the front and or bending your knees slightly. Be sure to keep your lower back pressed to the ground. 🙂

Metcon (No Measure)

Alternating Tabata

8 Rounds:

Odd: Empty Bar Push Press

Even: Hollow Body Hold

Wednesday 03/28/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

400m Run

Matt Chan A and B

PVC and Barbell

4 min: Mobility:

Chest Stretch – 1 Minute

Childs Pose on Box – 1 Minute

Box Supported Ankle Stretch – :30 Seconds

Warm-up

20 min to Review and Prep WOD Movements:

All Movements

Extend Before You Bend

The core to extremity movement theme will be our main focus today.

Burpee Box Jump Movement Prep

5 Small Hops

5 High Hops

3 Burpees

3 Step-ups (each leg)

3 Box Jumps (lower height)

3 Box Jumps (workout height)

3 Burpee Box Jumps

Chest to Bar Pull-up Movement Prep

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Negatives

3 Pull-ups or Jumping Pull Ups

3 Chest to Bar Pull-ups or Ring Rows

Sumo Deadlift High Pull Movement Prep

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Build to Workout Weight

Metcon

In order to hit the proper stimulus today, athletes should choose a weight on the barbell that they could complete 21+ repetitions unbroken and a pull-up variation that they could complete 15+ repetitions unbroken if they needed to. Note that the burpee box jumps are not over the box, so each repetition ends with a full extension of the hips at the top.

We can separate these four movement into two categories. The run and burpee box jumps are movements that require a consistent tempo, while the sumo deadlift high pulls and chest to bar pull-ups are movements that will be broken up into sets. For the run and burpee box jumps, it is not about how fast you move, rather how smooth you move. Going too fast at the beginning often leads to erratic, choppy movement later. Going a little slower early on here will likely lead to a faster time in the end. While athletes are capable of holding on for large sets on the bar movements at the beginning, the same concept applies from before. Breaking these into 2-3 sets with a short break between keepings things running smoothly.

WOD Prep:

1 Round

Guard Rail Run

5 Sumo Deadlift High Pulls

4 Burpee Box Jumps

3 Chest to Bar Pull-ups

Metcon (AMRAP – Rounds and Reps)

“High Roller”

AMRAP 16:

200m Run

15 Sumo Deadlift High Pulls

12 Burpee Box Jumps

9 Chest to Bar Pull-ups
Athlete should be able to complete 21+ reps with WOD weight.

Scale C2B to Jumping C2B or Ring Rows

Tuesday 03/27/2018


Ashburn CrossFit – CrossFit

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Warm-up

20 min:

Easy Shuttle Runs

Quad Stretch

Knee To Chest

Knuckle Drags

Faster Shuttle Runs

Toy Soldiers

Side Lunge

10 reps Spicy Hips

Faster Shuttle Runs

Walking Spiderman

Walking Samson

Push-up to down Dog

Faster Shuttle Runs

3 Air Squats + Broad Jump

High Knees

Butt Kickers

10 min: Mobility

Pigeon Pose – 1 Minute Each Leg

Couch Stretch – 1 Minute Each Leg

Childs Pose – 1 minute

Shoulder Stretch – Alternating sides for 1 min

Warm-up

5 min to review and Prep WOD movements:

Shuttle Runs

Transition – Lean away

Movement Prep

6 Shuttle Runs

Walking Lunges:

Belly Tight

Shoulders to the sky

Elbows locked

Metcon

Athletes will complete their round of Row, squats, and shuttles as fast as possible. Rounds begin on the 0:00, 4:00, 8:00, and 12:00. Once done with the sprints, athletes will have the remainder of the four minute window to rest. The score today is the slowest of the four rounds. For the shuttles, every time a point of contact is made beyond the cone, that is one rep.

Athletes will have a better gauge at the pace they can hold on the rower or bike in order to go unbroken in the walking lunges after the practice round.

Metcon (Time)

“Four Score”

4 Rounds, On The 4:00:

14/12 Calorie Row/ Bike

15 OH Walking Lunge (plate)

12 x Shuttle Sprints (10m)
Athletes will rest remainder of each 4 min window.

Score is the slowest time.

Core

5 x 5 Hanging Single Leg Raises to L-sit (or both legs if capable)

Monday 03/26/2018


Ashburn CrossFit – CrossFit

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Warm-up

Matt Chan A and B

Coach Boz

Front Rack Stretch with PVC 1 min

Each Side Pigeon Stretch 1 min

Squat hold w/ light Kettle Bell 1 min

Warm-up

If you’re retesting 18.5:

Chest 2 Bars/ Jumping Pull ups:

10 scapular pull ups

5 kips swings

5 hip to bar

1-3 strict pull ups/ jumping negatives

3 pull ups/ jumping pull ups

3 Chest 2 Bars/ Jumping pull ups

Thrusters:

With empty bar:

3 Front Squats

3 Push Press

3 Thrusters

Build to WOD weight

If you are doing “The Other One”:

KB Swings:

Hip Hinge

Snappy Hips and Knees

With light kettle bell:

5 Hip Pops with Bell

5 Russian Swings

5 American Swings

Front Squats

Chest Tall

Shoulders Back

5 Front Squats with light bell

Metcon

You have the option one last time of repeating 18.5, or doing an alternate WOD with the same time parameters. Both options today are ascending ladders. As we know from Friday, the first few rounds are the buy-in, with the majority of the work beginning around the sets of 12 or 15. Controlling speed and breathing until this point will allow athletes to continue to move forward consistency through those bigger sets. If athletes break because they want to and not because they have to, their rest between sets will be much shorter.

WOD Prep:

18.5: with WOD weight

2 Rounds

3 Thrusters

3 Chest to Bar Pull-ups

“The Other One”:

2 Rounds with WOD weight

3 Kettlebell Swings

3 Goblet Front Squats

3 Burpees

Metcon (AMRAP – Reps)

“The Other One”

AMRAP 7:

3 Kettlebell Swings

3 Goblet Front Squats

3 Burpees

6 Kettlebell Swings

6 Goblet Front Squats

6 Burpees

9 Kettlebell Swings

9 Goblet Front Squats

9 Burpees

12 Kettlebell Swings

12 Goblet Front Squats

12 Burpees


KB weight should be something athletes can do 21+ of fresh.

Sunday 03/25/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:20 Seconds

Jumping Jacks

Active Spidermans

Knuckle Drags

Single Unders

Push-up to Down Dog

Side Lunges

Higher Single Unders

Active Samson

Air Squats

Barbell Warm Up

6 min: Mobility:

Wrist Stretch – 1 Minute

Couch Stretch – 2 Minutes Each Leg

Ankle Stretch – 1 Minute Each Side

Warm-up

10 min to review and prepare WOD movements:

AbMat Sit-ups

Range of Motion

Movement Prep

5 Sit-ups

Double Unders

Relax the Wrists

Movement Prep

:15 Seconds Single Unders

:15 Seconds Higher Single Unders

:15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

80 Single Unders

Hang Power Cleans

Hook Grip

Movement Prep

3 Hang High Pulls

3 Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

Weightlifting

Hang Power Clean (5-4-3-2-1)

15 min to build to a heavy single. Athletes can take 2-3 warmup sets before beginning these working sets. As long as athletes continue to move well, they can keep adding weight to the barbell with each set.

Metcon

Ten hang power cleans is right on that line where athletes may be able to go unbroken for multiple sets within today’s workout. Athletes can make it a goal to try and hold on for the whole set each time they get back to the bar. One way they can preserve these sets is to properly approach the sit-ups and the double unders. Sit-ups are a great opportunity to breathe between two more metabolic movements. Staying relaxed through the wrists and possibly breaking up the double unders into two sets will preserve the grip and breathing so that athletes can attack the barbell to follow. Taking the extra break in between the double unders will better allow athletes to avoid a break on the barbell. In the metcon, athletes should choose a weight they know they can complete in 1-2 sets each time they get to the bar, after sit ups and DUs.

WOD Prep:

1 Round

5 Hang Power Cleans

10 AbMat Sit-ups

15 Double Unders

Metcon (AMRAP – Rounds and Reps)

“Hang Ten”

AMRAP 10:

10 Hang Power Cleans

20 AbMat Sit-Ups

40 Double Unders