Tuesday 05/01/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

Barbell Warmup

Warm-up

8 min to Review and Prep WOD Movements

Burpees

Toes and Stomach

One way to stay tight at the bottom of the burpee is to think about having the toes in contact with the ground with the belly tight.

Movement Prep

Establish Bottom Position

3 Push-ups

3 Frog Hops

3 Lateral Bar Burpees

Deadlifts

Lower to the Loops

Where and how we lower the bar when cycling sets of deadlifts is just as important as how we lift the bar off the floor. Keeping the bar right about the loops of the laces will keep athletes in a better posture.

Movement Prep

Establish Bottom Position

3 Bottom Half Deadlifts (Knee to Shin)

3 Top Down Deadlifts (Hip to Shin)

3 Deadlifts

Build to Opening Weight

Metcon

Three fast five-minute intervals today. The buy-in run will only happen once, then athletes will complete as many rounds and reps as possible of deadlifts and burpees lateral over the bar. Each interval will be scored separately as rounds and reps. As the run distance and reps decrease, the weight will increase.

Within these five minute windows, it is all about moving for the whole time. The only movement that athletes would likely stop on is the deadlifts. Therefore, this is the movement we want to focus on. The pace of the runs and the pace of the burpees can be dialed in to a speed that will allow athletes to complete each set of deadlifts in 1 or 2 sets. With five minutes of rest to follow, we want to make it a goal to do little to no resting during the “go” window to maximize how much work gets done.

10 min:*****

WOD Prep:

1 Round

1 Guard Rail Run

4 Deadlifts

4 Lateral Bar Burpees

Build to second weight

1 Round

1 Guard Rail Run

3 Deadlifts

3 Lateral Bar Burpees

Build to final weight

1 Round

1Guard Rail Run

2 Deadlifts

2 Lateral Bar Burpees

Metcon (3 Rounds for reps)

“Play Dead”

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts 50%

12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 400 Meter Run

9 Deadlifts 60%

9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 200 Meter Run

6 Deadlifts 70%

6 Lateral Barbell Burpees
Each run is a buy in. Rep counts only include deadlifts and burpees. If you don’t know your 1RM Deadlift, pick a weight you know you can lift 25,20,15 reps unbroken respectively.

Core

Raised Leg Circles 4X20 – 2 sets in each direction

04/30/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:30 Seconds

Medball Foot Taps

Air Squats

Medball Deadlifts

Active Samson

Medball Slams

Active Spiderman

Game: Farmers & Lumberjacks

(For smaller classes – Roll the big Die)

5 min Mobility:

Kettlebell Ankle Stretch – 1 Minute Each Side

Childs Pose on Kettlebell -1 Minute

Kettlebell Squat Hold – 1 Minute

Warm-up

10 min to Review and Prep WOD Movements:

Double Unders

Grip

Staying relaxed helps athletes breathe and get work done efficiently.

Height

Jumping a little higher with straight legs gives athletes more time to get the rope to spin around twice.

Movement Prep: DU Progression

Wallballs

Feet Down

Keeping The heels glued to the floor can allow the glutes to take some of the work off the quads and calves.

Long Arms

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters (Heels Down)

5 Wallballs

Kettlebell Swings

Vertical Shin

Arms Long

Just like on the wallball, we want the arms to be as long as possible at the top of each swing.

Movement Prep

With lighter weight, then workout weight.

5 Kettlebell Deadlifts

5 Russian Swings

5 American Swings

Metcon

Although this is a longer workout, the rep count is relatively short. That means there are quite a few transitions from movement to movement. Having the “just start” mentality will help athletes get more work done within this time domain. Rather than thinking of the whole set, athletes can approach the ball and bell like there are only 5 reps. If they tackle it this way, they are more likely to pick up the weight immediately. On the rope, we can think just get to 10 reps. Once they’ve hit their goal, they can reevaluate and see if they can hold on or if they want to break. Whether it is 1, 2, or 3 sets, what’s more important is just picking up and object to move.

WOD Prep:

1 Round

5 Jump Ropes

5 Wallballs

5 Jump Ropes

5 Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

“Spin Doctor”

AMRAP 16:

30 Double Unders/ 60 Single Unders

15 Wallballs

30 Double Unders/ 60 Single Unders

15 Kettlebell Swings
Pick a weight on the KB and the Med Ball that you could easily do 20+ unbroken.

Core

Dead Bugs – 3 X 20

Sunday 04/29/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:30 Seconds

Easy Bike

Easy Row

Active Spidermans

Medium Bike

Medium Row

Push-up to Down Dog

Faster Bike

Faster Row

Active Samson

8 min: Mobility:

Couch Stretch – 1:00 Each Leg

Pigeon Pose – 1:00 Each Leg

Ankle Stretch – 1:00 Seconds Each Leg

Banded Shoulder Distraction – 1:00 Each Side

Warm-up

Bike

Arms

While the legs are the more powerful muscles, the arms still do make a contribution on air bikes. Rather than thinking about pulling, as that is a small component on the rower, athletes can focus on incorporating an an extra push with the arms to generate additional power into the machine. Just like most exercises we do, we want to involve as much of the whole body as possible.

Movement Prep

5 Calorie Bike

Row

Heels Down

Is it appropriate the have the heels come up in the sport of rowing and while using the machine correctly? Absolutely. However, teaching athletes to row with the heels down typically helps them find a much stronger catch position, with the shoulders in front of the hips. With many athletes, allowing the heels to come up slides their seat under, dumping the shoulders back. Finding a proper catch is the most important aspect of rowing. Keeping the heels down also teaches athletes how to press through the entire foot and engage the posterior chain, which will be beneficial with the quad heavy nature of both the bike and the prowler. Developing a good movement pattern, just like in the air squat or any other fundamental movement, is more important than range of motion or length of the stroke. As they improve their technique, the heels may lift to get a little more length.

Movement Prep

5 Calorie Row

Metcon

The goal of today’s workout is to find an aggressive pace for each round. In this triplet, the score at the end is total time including the rest.

If athletes look at the stations on their own, it could be easy to come out really fast on the bike, only to slow down quite a bit on the next two movements. One way to avoid a scenario like this is to treat the three movements as one. Rather than three stations, it is one station of roughly 75/55 Calories. Looking at it this way can give athletes better insight into what their pace should feel like. Knowing what speed to hold on a 75/55 Calorie Row is easier to contextualize. Maintaining a high intensity on all three of these movements allow athletes to maximize their efforts, scores, and fitness.

WOD Prep:

1 Round

5 Calorie Bike

5 Calorie Row

50 Meter Weighted Run

Metcon (Time)

“On the Prowl”

3 Rounds For Time:

18/12 Calorie Schwinn Bike (or 200m Run)

25/18 Calorie Row

200 m Weighted Run

Rest 3:00 Between Rounds
Score is total time including rest.

Saturday 04/28/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 Min:

Group Warmup

200 Meter Run

10 Sit-ups

10 Air Squats

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

5 Box Jumps

5 Hand Release Push-ups

Teaching

Hand Release Push-ups

Set-up & Execution

Kettlebell Swings

Bottoms Up

Sit-ups

Hips Down

Deadlifts

Control

Air Squats

Range of Motion

When moving fast on air squats, it is common for the shoulders to remain forward in the hips at the top of the rep. Athletes can take the extra brief moment to make sure that they descent bellow parallel and that the shoulders, hips, knees, and ankles are all stacked at the finish.

Box Jumps

Soft Landing

Metcon

This is a WOD designed to honor past and current/inspire future Marathon athletes. Athletes will alternate between 400 meter runs and 26 of a movement, one rep for every mile of the race. With 3 miles of running on top of the other movements, we are allotting for 45 minutes for the workout. With the majority of time spent running, we can focus our pacing efforts here. With the other work inside the gym included, athletes can run each 400 at a pace that they feel they would likely hold for a 5 mile run. While this may seem slow at the beginning, the consistency of this speed will make sense as overall time begins to add up. If the runs are paced correctly, you can expect the work inside to be completed quicker than each lap. Stay in the moment today. One step, one rep, one run at a time.

WOD Prep:

1 Round

3 Hand Release Push-ups

3 Kettlebell Swings

3 Sit-ups

3 Deadlifts

3 Air Squats

3 Box Jumps

Metcon (Time)

“Marathon Monday”

– Ummmm – Saturday 🙂

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings

400 Meter Run

26 Sit-ups

400 Meter Run

26 KB Deadlifts

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps
Use the same KB for swings and DL. The weight should be light for DLs.

45 min Time Cap

Friday 04/27/2018


Ashburn CrossFit – CrossFit

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Warm-up

20 min: (~7-10 min of Dodgeball)

Line Drills

200 Meter Run

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

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Foam Roller Dodgeball

5 min: Mobility:

Ankle Stretch – :45 Seconds Each Side

Pigeon Pose – :45 Seconds Each Side

Couch Stretch – :45 Seconds Each Leg

Warm-up

10 min to Review and Prepare WOD Movements:

Run

Midline Stabilization

Vertical Movement – It’s not your friend.

Movement Prep

“James Bond” Drill:

Burpees

Roll vs. Rigid

Movement Prep

3 Push-ups

3 Frog Hops

3 Burpees

Metcon

“Surfer on Acid” is a CrossFit New England benchmark workout that is simple and fast. Three rounds for time of running and burpees. The reason we are running a full 400 meters in the practice round is to help athlete find their max sustainable pace on the run. We will also give athletes plenty of time to cool down following this rehearsal before the real deal. Max sustainable pace is the fastest pace that they feel like they could hold for all three rounds without slowing down while taking into account the added burpees. This movement can also be approached in a similar fashion to the runs. What is the fastest pace I can hold here without slowing down? Athletes can look at the time on the clock when they exit the gym after the first round to give them a target split to try and replicate for the following two. The second round will likely be the most difficult, so buckling down there both physically and mentally will be important.

Metcon (Time)

“Surfer on Acid”

3 Rounds:

400 Meter Run

21 Burpees

Core

Plank Tabata:

Two times through, Athletes can rotate between Side Plank Holds and forearm Plank Holds

Thursday 04/26/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

3 – 4 rounds of

Ball Game:

:30 Seconds

Push-up to Down Dog

Air Squats

Active Spidermans

Banded Air Squats

Active Samson

Matt Chan B

5 min: Mobility:

Front Rack Stretch – 1 Minute

Childs Pose – :30 Seconds

Pigeon Pose – :30 Seconds Each Side

Warm-up

15 min to Review and Prep WOD Movements:

All Movements

Hips, Then Knees

Athletes can feel the contrast between a good position and a bad position by sending their knees as far forward over their toes from a standing position. If they reached back and touched their posterior chain, they’ll find that nothing is firing. Now, if they send their hips back first, they would find that their glutes and hamstrings are locked and loaded. Getting in a good position means good hip extension and a barbell that feels much lighter. Give it a try!

Air Squat Movement Prep

3 Pausing Air Squats

3 Air Squats

Barbell Movement Prep

3 Pausing Front Squats

3 Strict Press

3 Push Press

3 Push Jerks

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 Clusters

Build to lighter weight

Metcon

Four different barbell movements and air squats performed in today’s chipper. The weight on the barbell should be slightly heavier than what athletes used in “Grace”, but a load that they are still capable of holding on to for at least 8-10 reps when fresh. We’ll choose one weight for all movements, with the push jerk or the squat clean thruster likely being the limiting factor.

The barbell movements present the biggest challenge in today’s workout. If taken conservatively, they can become a sticking point for many athletes. Rather than trying to break these up early and often, athletes can make it a goal to attack each barbell movement. Just clearing the ten repetitions each time gets them to the air squat station, where they can settle into a more reserved pace. This speed can be something that will allow them to hit the next barbell hard as well. This doesn’t mean that these movements have to be performed unbroken, but 1-2 aggressive sets or really fast singles (for cleans and clusters) should be doable if they correct weight was chosen.

WOD Prep:

1 Round performed with lighter weight, then one round at WOD weight:

2 Power Cleans

2 Air Squats

2 Front Squats

2 Air Squats

2 Push Jerks

2 Air Squats

2 Clusters

Metcon (Time)

“Rack City”

For Time:

10 Power Cleans

50 Air Squats

10 Front Squats

50 Air Squats

10 Push Jerks

50 Air Squats

10 Clusters
15min time cap

Core

5 X 3 Leg Raises to Rig with SLOW CONTROLLED descent.

Wednesday 04/25/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Active Spidermans

Faster Row

Active Samson

Short Agility Ladder Warm-up

Two Feet Forward

Two Feet In Lateral (Both Directions)

Single Leg Hops Front Facing (Both Legs)

Two Forward, One Back

Hop Scotch

Warm-up

Row

Lower Body Placement

Making sure more of the hamstring is in contact with the seat allows athletes to arrange themselves in a position for the most powerful drive possible. Scooting the butt back on the seat allows them to get to this position.

Beat the Knees

Movement Prep

Establish Seat Position

5 Repetitions: Pull – Pause – Punch Drill *

Double Unders

Shoulders Down and Back

DU Progression

Movement Substitutions

Reduce Reps

2 Minute Double Under Attempts

200 Single Unders

Burpees:

Land with the Feet Wide and Chet Up

Movement Prep:

3 Burpees

Metcon

Simple, but effective cardio chipper today. Men and women will be completing the same amount of meters and calories.

Metcon (Time)

“Full Circle”

For Time:

1500 Meter Row

100 Double Unders

50 Burpees

100 Double Unders

1500 Meter Row
20 min Time Cap Today. Finish as much as you can. 🙂

Core

3 X attempts to hold crow pose.

Tuesday 04/24/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:30 Seconds

Inchworms

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Coach Boz:

Be sure to pause at the bottom of each squat, don’t cheat your Mississippis and fight for positioning.

3 min: Mobility:

PVC Pass Throughs – :30 Seconds


Warrior Squats – 1 Minute

PVC Overhead Squats – :30 Seconds

Warm-up

7 min to Review and Prep Snatch Form:

Squat Snatch

Speed Through the Middle

In the Olympic Lifts, the greatest speed happens in the middle of the movement, essentially once the bar passes the knees. What often happens is that athletes try to generate this speed off the floor and end up getting out of position. In a common scenario like this, the bar will never pass through the correct positions, making it more difficult to lift. Being patient from the floor leads to better positioning, which is crucial in a movement that requires almost all of the ten general physical skills.

Brush the Bar

Although we are looking for speed through the middle of the movement, we want to ensure that it is directed in the right direction. There is sometimes the tendency for athletes to send the bar forward of the body with their hips rather than straight up and down. This is easier to get away with with lighter weights, but as percentages start to increase, the room for error decreases significantly. The “down and up” and “elbows high and outside” portions of the Burgener warmup will help drill this straight bar path.

Movement Prep (Burgener Warmup with PVC)

then…

1 High Hang Power Snatches

1 Hang Power Snatches

1 Power Snatches

2 High Hang Squat Snatch

2 Hang Squat Snatch

2 Squat Snatch

Weightlifting

Giving athletes 20 minutes to build to their heavy squat snatch. The first 1-3 sets should be very light, with the main focus being efficient movement. These are often rushed through due to the light loading, but really, concentration of moving well here, will pay off as the weight increases.

Snatch (5-3-2-1-1-1)

Squat Snatch here. If you don’t catch in a squat, ride the OHS down. Better yet, keep your weight light and practice getting under the bar FAST!!

Metcon

After spending time and brain effort focusing on form in the squat snatch, now we are ready to get the heart rate up! A quick six minutes here with super light weight and super fast movement. Use a variation of push up that allows for a tight midline the whole way through. Elevate if needed to a box or adjustable bar.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

1-2-3-4-5-6-7…..

Empty Bar Power Snatch

Push Ups

Core

3 X 20 Russian Twists

Monday 04/23/2018


Ashburn CrossFit – CrossFit

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Warm-up

2 x :30 Seconds

Push-up to Down Dog

Active Samson

Active Spidermans

Air Squats

Modified Barbell Warmup

3 min: Mobility:

Childs Pose on Box – 1 Minute

Box Supported Ankle Stretch – :30 Seconds

Warm-up

Row

Sprint Start

One BIG pull – a few quick strokes – normal pace

Full Stroke

Just Arms

Arms And Torso

Quarter Slide

Half Slide

Full Slide

Chest to Bar Pull-up

Feet First

Kick feet before the hip pop, and again before your descent.

Movement Prep

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Pull-ups

Jumping Chest to Bars

Jumping Pull-ups

Box Jump Overs

Stay Low

Movement Prep

5 Small Hops

5 Tall Hops

3 Box Jumps

3 Box Jump Overs

Kettle Bell Swings:

Hip Hinge

Snap knees and hips simultaneously

5 hip pops

5 Russian Swings

5 American Swings

Thruster

Bars Back

Movement Prep

3 Front Squats

3 Push Press

3 Thrusters

Build to workout weight

Metcon

Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next. Athletes will attempt to finish the workout under the 25 minute cap. The weight on the barbell should be a load that athletes could move for 20+ repetitions when fresh. Athletes will choose the same weight for both the power snatch and thrusters, but having multiple barbells for athletes using different weights than others on their team is recommended to allow everyone to get the correct stimulus.

With rest built into this partner workout, the goal is to push the pace and then recover. There is no right or wrong rep scheme, as long as that rep scheme allows athletes to continue to move quickly when it is their turn. Below are some potential break up strategies that are long enough to minimize transitions, but short enough to maximize efforts. These are just some of the many options that teams can utilize on either the rower, bars, or boxes:

20-20-15 / 15-15-15 = 100 Repetitions

13-13-13 / 11-11-11 / 10-9-9 = 100 Repetitions

15-15-15 / 10-10-10 = 75 Repetitions

Metcon (Time)

“Century Club”

Teams of 3

For Time:

100/75 Calorie Row

100 Box Jump Overs

100 KB Swings

100 Thrusters

100 Chest to Bar Pull-ups

100 Thrusters

100 KB Swings

100 Box Jump Overs

100/75 Calorie Row

25 Minute Time Cap
Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories

**If in a team of 2, take the reps down to 66. 66 cal for men and 50 cal for women.**

Core

3 X 10 Plank Get Up and Get Downs

Do your best not to rotate your torso. 🙂

Sunday 04/22/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

1 Minute

Easy Row

Active Samson

:45 Seconds

Medium Row

Push-up to Down Dog

:30 Seconds

Faster Row

Air Squats

8 min: Mobility:

Couch Stretch – 1 Minute Each Side

Ankle Stretch – 1 Minute Each Side

Pigeon Pose – 1 Minute Each Side

Chest Stretch – 1 Minute Each Side

Warm-up

10 min to Review and Prep WOD Movements:

Row

Don’t Waste The Chain

We are aiming for every drive to start early.

Movement Prep

:30 Second Row

Jumping Lunges

Drive

To generate power in the jump, athletes can think about driving through the front heel. The foot should jump out far enough for the heel to be in solid contact with the floor. If the front foot does not travel far enough, athletes will be jumping from the toes, which is a less powerful and more dangerous knee position.

Movement Prep

6 Step-back Lunges

6 Jumping Lunges

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.

Arms

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.

Movement Prep

5 Sit-ups (no arms)

5 Sit-ups (with arms)

Hand Release Push-ups

Straight Body

A surefire way to get better at proper push-ups is to press an appropriate percentage of bodyweight with a straight body. When athletes snake their push-ups, they are pressing a less percentage of their body weight, which some athletes should do, but here with an overextended back. Pressing from the knees, to a box, or to a bench with a straight body is more beneficial than snaking push-ups. Keeping the belly tight and the butt tight throughout the whole range of motion will help athletes keep a rigid body.

Movement Prep

Establish Bottom Position

Establish Top Position

5 Push-ups

Metcon

The way the movements are ordered, there is not much interference between them. The biggest conflict will be from the row to the lunges, but following that we go from a lower body movement, to a midline movement, to an upper body movement. Athletes can afford to push the pace on these individually without them affecting the others drastically. The push-ups will likely be the quickest movement to fatigue. Breaking those up into 2-3 sets from the beginning may help athletes preserve the press later in the workout. A pace on the rower that is at or slightly slower than 2k pace will allow athletes to get to the lunges and immediately start moving.

In this longer AMRAP, athletes will complete 18 Jumping Lunges total, 9 on each side. Looking for athletes back knee to touch and for the hips to fully extend on each rep. On the hand release push-ups, athletes hands will separate from the floor at the bottom to ensure the chest makes contact with the ground.

WOD Prep:

1 Round

6 Calorie Row

6 Jumping Lugnes

6 AbMat Sit-ups

6 Hand Release Push-ups

Metcon (AMRAP – Rounds and Reps)

“Jump Ship”

AMRAP 18:

21/15 Calorie Row

18 Jumping Lunges

15 AbMat Sit-ups

12 Hand Release Push-ups