Friday 06/01/2018


Ashburn CrossFit – CrossFit

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Warm-up

Warm-up

Knees to Elbows

Quads – keep them on during the back portion of the kip swing

Movement Prep

10 Scap Pull-ups

10 Kipping Swings

5 Knees to Elbow

Dumb Bell Front Rack Lunge

Shoulders Back, Chest Proud, Elbows Up

Lunge Distance – Vertical Shins, 90/90

Movement Prep

10 Weightless Walking Lunges

Establish Front Rack Position

10 DB Walking Lunges

Metcon

With 72 knees to elbows in today’s workout, athletes should choose a variation that they can find a rhythm with. This is a variation that they are capable of completing 21+ repetitions unbroken when fresh. Might be knees to elbows, might be knee raises, Following each set of K2E or knee raises, athletes will complete the run and front rack walking lunges for a total of four sets. Looking for athletes to choose a weight on the DB that allows them to complete at least 100’ unbroken when fresh. Within the workout, this should be a load that allows them to complete the full distance with a maximum of one break. While athletes may be capable of stringing big sets of K2E or Raises together at the beginning, the cumulative number may catch up later on. Rather than thinking of these set by set, athletes can plan on breaking these up like they would if they had to do 72 reps for time. There isn’t a wrong number here. Whether it is quick 3’s, 5’s, or even 7’s, the right pace is the one that minimizes rest between. After each set of K2E, athletes can find a pace on the bike that allows them to without a doubt complete their 50’ DB front rack walking lunge unbroken. The seconds gained on the run are quickly lost when breaks are taken during the lunge.

WOD Prep:

1 Round

7 K2E

1 Guard Rail Run

25ft. DB Front Rack Walking Lunge

Metcon (Time)

For Time:

27-21-15-9:

Knees to Elbow

After each round:

200m Run

50′ Front RackDB Walking Lunge

Core

KB Side Bends – Keep your Core Tight! 3 x 10 each side

Thursday 05/31/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

200 m Run

10 WB Deadlifts

Then, with partner, each partner completes:

10 WB Chest Passes

10 WB Side 2 Side Passes (left then right)

10 WB Granny Tosses

10 WB Squat and Toss

Barbell Warm Up

3 min: Mobility:

Wrist Stretch – 1 Minute

Front Rack Stretch – 1 Minute

Warm-up

10 min to Review and Prep WOD Movements:

Drive & Drop

The theme today across all three of these movements is driving hard though the floor and dropping under the barbell. The more efficient athletes are, the less effort they are expending to get the same amount of work done. Giving athletes this dialed in focus allows them to think less while moving better.

Deadlifts – Establish the “drive” mindset

Hang Power Cleans & Push Jerks

Movement Prep

Performed with an empty barbell

5 Deadlifts

Front Rack Hold

4 Front Rack Drops

2 High Hang Power Cleans

2 Hang Power Cleans

Overhead Hold

4 Pausing Push Jerks

then

Full Complex with Empty Barbell

Weightlifting

Today’s goal in weightlifting is not so much about the weight as it is about the form. This is your chance to really focus on the form, so you can move quickly in the WOD. If you get a heavy weight, by all means record it! But remember your goal today is to move fast: quick elbows and fast cycling. Focus on foot work and speed getting under the barbell.

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

Metcon

Working the skill of the hang power clean before completing ta light “DT”. Much of the metcon comes down to the hang power cleans, so great opportunity here to dial in this movement. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.

10 min: WOD Prep:

With lighter weight

1 Round

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

Build to workout weight

1 Round

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Metcon (Time)

“Light DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Goal is to keep it metabolic. Choose a weight you could do a full round of if you had to. We want you moving quickly for the whole WOD.

Core

5 X 5 Hanging Leg Raises

Wednesday 05/30/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

200m Run

Agility Ladder Drills

Modified BBWU

3 min: Mobility:

Overhead Stretch on Wall – 1 Minute

PVC Pass Throughs – 1 Minute

Warm-up

20 min to Review and Prep WOD Movements:

Double Unders

Elbows In – Preserve the Shoulders

Movement Prep

DU Progression

Wall Balls

Heels Down – Transition from Jump Rope that’s in the front of the foot.

Relax the Arms – 
At the top of the movement

Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Power Snatch

Find the Hips – use the Lats

Movement Prep

With PVC pipes, performing 5 repetitions of each movement of the Burgener Warmup.

With empty barbell:

3 Hang Muscle Snatches

3 Hang Power Snatches

3 Power Snatches

Build to workout weight

Metcon

Athletes should be moving most of the time in this threshold training type workout. Managing perceived level of effort will be important. The breath is a great way to control rest periods and perceived effort. It sounds like common sense, but the more athletes focus on breathing throughout the 15 minutes, the better they will feel. Time is often lost during long rest periods. In order to control the ratio of work to rest, athletes can count their breaths during breaks. For example, an athlete will complete 8 wall balls, take three breaths, and then pick the ball up again for the last 7 reps. This can be done with any breakup strategy. The goal here is to find a rhythm with the breath, and in turn a rhythm for the workout. This helps with consistency of movement across the 15 minutes and usually results in the best score possible for that athlete.

WOD Prep:

1 Round

5 Power Snatches

10 Double Unders

5 Wall Balls

10 Double Unders

Metcon (AMRAP – Rounds and Reps)

“Double Decker”

AMRAP 15:

15 Power Snatches

30 Double Unders/ 60 Singles

15 Wallballs

30 Double Unders/ 60 Singles
Weight on the barbell today should be light (even empty bar). When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets.

Core

3 x 20 (each Pertner) Abmat MedBall Toss Sit Ups

Tuesday 05/29/2018


Ashburn CrossFit – CrossFit

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Warm-up

15 min:

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Walking Samson

Ostrich

Walking Spidermans

Walkouts

Side Shuffle

High Knees

Butt Kickers

Barbell Warmup

5 min: Mobility:

2 min: Foam Roll Legs

1 min: Childs Pose

1 min: Chest Stretch

Warm-up

10 min to review and prep WOD movements:

Running

Maintain Core stability/ Shorter, faster strides

Movement Prep:

200m Run focused on stride and stability

Deadlifts

3-Point Hinge Drill – for back and neck position

Movement Prep

3 Point Hinge Drill

5 Barbell Good Mornings

5 Hinges to Knee

5 Deadlifts

Build to lighter weight

Metcon

A simple couplet with deadlifts and running. The deadlifts should be performed at a weight that athletes could compete 21+ repetitions unbroken if needed.

Similar to “Boat Race” last Friday, both these movements are important in regards to score. We can aim to find a balance between the two so that speed can be maintained. While athletes are capable of going unbroken on the first set, we’re all familiar with the feeling after a big set of deadlifts. If they reach a near failure point on the first set, the legs will feel heavy and slow on the runs. Breaking the 21’s and 15’s into three sets with short breaks should allow some speed to preserved on the runs. The last round doesn’t require much thought. Athletes can turn the brains off and the jets on for the final set of deadlifts and run.

10 min: WOD Prep:

1 Round

5 Deadlifts

200 Meter Run

5 Deadlifts

Build to Workout Weight

1 Round

3 Deadlifts

200 Meter Run

3 Deadlifts

Metcon (Time)

“Sugar Daddy”

21-15-9:

Deadlifts (225/155)

400 Meter Run
Weight should be something you could complete 21+ when fresh. No more than 50% 1RM.

Core

3 X 12 Controlled Dead Bugs – Don;t let the feet hit the ground. 🙂

5/28/18 Monday – Memorial Day Murph


Ashburn CrossFit – CrossFit

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Metcon

Warm-up

We won’t have much time for a warm up, so if you need a longer warm up make sure to get into the gym before class to start getting warmed up.

We will be capping each workout at an hour, so you need to scale this appropriately. Scales are below:

Pull Ups > Jumping Pull Ups or Ring Rows

Push Ups > Elevated Push Ups to a box > Worm Push Ups

Air Squats > Air Squats to a box

Strategy:

If you have never done a full “Murph” before, you will have to partition the work in between the runs. Here are a few options:

20 Rounds of “Cindy” (10 for Half Murph, 5 for Quarter Murph):

5 Pull Ups

10 Push Ups

15 Air Squats

or

20 Rounds (This is my favorite):

5 Push Ups

5 Pull Ups

5 Push Ups

15 Air Squats

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Half “Murph” (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

Quarter “Murph” (Time)

400m run

25 Pull Ups

50 Push ups

75 Air Squats

400m Run

Sunday 05/27/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

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

Side Shuffle

High Knees

Butt Kickers

Barbell Warmup

Warm-up

12 min to Review and Prep WOD Movements:

Abmat Sit-ups

Butt Down

The abmat is there to allow for full extension of the abs. However, when the butt comes off the floor, athletes can go into overextension of the lower back. Even though this is an unloaded exercise, this movement pattern can carry over into other movements, like the deadlift.

Movement Prep

5 Slow Abmat Sit-ups

5 Sit-ups

Double Unders & Deadlifts

Dollar Bills

This one cue applies well to both double unders and deadlifts. Athletes can pretend like they have dollar bills tucked between their armpits and ribcage. The goal is not to lose the dollar bills during either of these movements. On double unders, the arms have a tendency to get away from the body out to the side. When this happens, the rope shortens and athletes rotate more through the shoulders than the wrists. When athletes allow their upper body to relax on the deadlift, the bar is likely to track forward of the body, causing the back to round. Don’t lose the dollar bills and everything tends to look better.

Double Under Movement Prep

DU Progression

Deadlift Movement Prep

5 Hip Hinges (hip to knee)

5 Deadlifts

Build to around 50% of 1RM

Metcon

Athletes will alternate between deadlifts on the first minute and a combination of sit-ups and jump rope on the second minute. Over the course of the ten rounds, athletes will add weight to their barbells. These should be weights that still allow athletes to compete 3 touch and go repetitions throughout. There is no need to add on every round, so if they get to a challenging weight in the later rounds, they are more than welcome to stay put there. On the other minute, we can choose a double under variation that allows athletes to have at least :10-:15 seconds of transition time between movements.

The only strategy today involves planning out estimated weight jumps for the deadlifts. With not a lot of time between movements, athletes can plan on having the weights organized in a way that allows for easy loading onto the barbell. Mapping out weights on a whiteboard will give athletes a good estimation of where they want to be. It is always great to have a plan, but if weights feel heavier or lighter than expected during the workout, this plan can easily be adjusted on the fly.

WOD Prep:

2 Rounds

3 Deadlifts (Opening Weight)

5 Sit-ups

15 Double Unders

Metcon (No Measure)

“Cowboy Up”

Alternating On the Minute x 20

Minute 1: 3 Deadlifts

Minute 2: 10 Sit-Ups + 20 Double Unders

Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

Saturday 05/26/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

Castle Dodge Ball

BarBell Warmup

3 min: Mobility:

Child’s Pose into modified Front Rack Stretch– 1 Minute

Wrist Stretch – 1 Minute

Warm-up

10 min to Review and Prep WOD Movements and find your teams. 🙂

Barbell Movements

Upper Back – Shoulders back and down throughout BOTH movements.

Thruster Movement Prep

5 Pausing Front Squat

5 Push Press

5 Thrusters

Power Snatch Movement Prep

5 Snatch Deadlifts

2 High Hang Power Snatch

2 Hang Power Snatch

2 Power Snatches

Build to all weights

Metcon

Teams will work through these three movements together, breaking up repetitions as needed. Athletes must complete all runs before moving to the power snatches and so on. Teams can use multiple bars if athletes plan on using different weights. If all athletes are using the same loads, use one barbell.

Going along with the mindset of nearly all of our team workouts, the goal here is to go fast until athletes are about to slow down, then switch out. Early on in the barbell movements, while fresh, it will be easier to hold on for bigger sets. Athletes may be able to string together 10-12 repetitions per turn. However, as the WOD goes on and athletes tire, we can think about cutting the reps down. With the nature of the thruster, teams can try to hold on for bigger sets there as the bar doesn’t have to come back to the ground. The snatches do come back to the ground with each rep, so although the number of transitions will go up with smaller sets, we can aim to make these transitions quick and seamless.

WOD Prep:

1 Round

1 Guard Rail Run (Each Athlete in series)

12 Power Snatches

12 Thrusters

4 reps per athlete on each BB movement.

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

200m Sprint (each athlete in series), 75 Power Snatches, 75 Thrusters

200m Sprints, 60 Power Snatches, 60 Thrusters

200m Sprints, 45 Power Snatches, 45 Thrusters

200m Sprints, 30 Power Snatches, 30 Thrusters

200m Sprints, 15 Power Snatches, 15 Thrusters

Friday 05/25/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

ACF Running WU

3 min: Mobility:Pigeon Pose –

1 Minute Each Leg

Ankle Stretch – :30 Seconds Each Leg

Warm-up

Row

Pull the Weight – Imagine a weight 500m away, and you’re pulling it in.

Movement Prep

:20 Second Easy Row

:20 Second Medium Row

:20 Second Fast Row

Continuous For 1:00

Run

Fall More

The proven way to run faster is to fall more. The further athletes fall forward, the faster they will go. The more upright they are, the slower they will go. A more pronounced angle of falling is the “go button”. To avoid actually falling, athletes will have to naturally increase the frequency of their stride. This means taking more steps over the course of their 400 meter runs.

Movement Prep

5 “Falling” 50 Meter Runs

Metcon

A simple, but effective combination of running and rowing intervals today. Athletes will Row 500 Meters and Run 400 Meters, resting 3 minutes between each of the three rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds.

Speed on both the row and the run are important today, but since the row comes first, we can start by talking through the pace there. A good starting place for athletes is to row right around their 2k row pace per 500 meters. If they are comfortable running quickly under fatigue, we can even aim to go a few seconds faster than that pace. Whenever we row in a workout, we have to take into account the difference a few seconds makes in the grand scheme of what other movements are included. For example, rowing at a 1:50 pace vs. a 1:55 pace per 500 only results in a 5 second difference, but is quite a bit more difficult in the effort it takes to complete. With the run to follow, we want to make sure we balance out these two movements. If going 5 seconds slower on the row means they can go 10 seconds faster on their run, they will have a better overall time. Both movements are meant to be fast each round, especially with the rest included, but finding this balance will results in the best possible scores for individuals.

WOD Prep:

1 Round

250 Meter Row

200 Meter Run

Metcon (Time)

Boat Race”

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds
If unable to run, 20 cal Assault Bike

Thursday 05/24/2018


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

Toe Walk

Heel Walk

Side Shuffle

Warm-up

10 min to Review and Prep WOD Movements:

Assault Bike

Fast Start

With multiples athletes working through the bike, there will be some built in rest. When a new athlete hops on the bike for their turn, a sprint start will blast the wattage through the roof and help teams accumulate more calories. More power in, more calories out.

Transitions

The goal on the bike can be to keep the wheel spinning as fast as possible for as long as possible. The less time an athlete isn’t on the bike, the longer the wheel will be moving. Teams can practice which direction they plan on getting on and off the rower to minimize transition times. This combined with a fast start means time well spent at this station.

Movement Prep

:15 Second Sprint Per Athlete

KB Carry:

Weight: Pick a bell weight that is a challenge to the core, but you are able to move quickly with. Keep the core as steady as possible. Chest tall and shoulders back and down. Remember, you want to move fast to keep your opposing team from racking up the calories! 🙂

Movement Prep:

Guard Rail KB jog light weight, then WOD weight.

Metcon

Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a station where you move heavy things across the room. Team 1 will begin on the assault bike/ski erg and try and accumulate as many calories as possible, switching out as they see fit. The other team is on a heavy 400m farmer carry. The weight on the carry should be a moderate load that allows teams to run or walk quickly, but not light enough where they easily sprint. As with the bike station, the team on the carry may break up the 400 meters as they see fit. Once the team with the KBs returns and is fully inside the gym together, teams will switch stations. Each team will bike and farmer carry three times a piece, with the score being total number of cumulative calories across the three rounds.

Both the bike and carry station reward speed and effort. The faster teams move on the carry, the less time the other team will have to accumulate calories. Knowing the other team is trying to get the carry done as fast as possible, every second and every transition matters on the bike. Athletes can switch out right before they feel they are about to slow down in order to keep the bikes and carries moving as fast as possible for as long as possible. The team who rides the bike first does have a little bit of an advantage because they are not yet fatigued from the carry. Flip a coin or play rock-paper-scissors to figure out which team will bike first.

WOD Prep:

1 Round

Team 1: Assault Bike

Team 2: 50 Meter Farmer Carry

Switch when carry team gets back

Metcon (Calories)

“Mano y Mano”

Class Divides into 2 Teams:

3 Rounds:

Team 1: Assault Bike (Team Score)

Team 2: Heavy Farmer Carry

If Teams of 2-4 Each: 1 Bike + 1 Carry

If Teams of 5-7 Each: 2-3 Bikes and Ski Erg + 2-3 Carriers
WIth small teams, only one person works at a time. With larger teams, 2-3 athletes can work at once.

Core

Tabata Side Planks

Wednesday 05/23/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

Matt Chan A

Coach Boz – w 3 second hold at the bottom of each squat

4 min: mobility:

Squat Hold – 1 Minute

Child’s Pose – 1 Minute

Warrior Squats – 1 Minute

Warm-up

15 min to Review and Prep WOD movements:

Chest to Bar Pull-ups / Pull-ups

Grip – Try a slightly wider grip

Hips – Imagine your hips doing the bulk of the work today

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups / negative / static hold

3 Pull-ups

3 Chest to Bar Pull-ups or WOD movement

Snatches

Meet the Bar – Only doing as much work as is required leads to better balance here.

Patience – establish your balance before standing up

Movement Prep

5 Power Snatch Balances

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

5 Squat Snatch Balances or 5 Overhead Squats (Pause in Bottom)

2 High Hang Squat Snatches or High Hang Power Snatches

2 Hang Squat Snatches or Hang Power Snatches

2 Squat Snatches or Power Snatches

Build to lighter weight

Metcon

While many athletes are capable of completing the round of 21 unbroken or close to unbroken, doing so can lead to a major drop off in rounds 2 and 3. Intelligently breaking up the first round similar to how they would the round of 15 will lead to consistency across all sets. Some possible rep schemes for the round of 21 are 7-7-7 / 9-7-5 / 6-5-4-3-2-1. This approach should allow individuals to better get through the round of 15 to come. Athletes can break the rounds of 15 and 9 into 2-3 sets based on how they are feeling. For athletes who are overhead squatting, the goal will be to complete those repetitions close to unbroken. It is ok if they need to break the power snatches a little more to accomplish that goal.

WOD Prep:

1 Round 3-2-1 WOD mvts Lighter weight

then

1 Round 3-2-1 of WOD mvts at WOD weight.

Metcon (Time)

“Snake Bite”

Option A

For Time:

21-15-9

Squat Snatch

Chest to Bar Pull-ups

Option B

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Pull-ups
Scale C2B pullups> kipping PU> Jumping C2B> Jumping PU>

Time Cap: 12 Minutes – Pick a weight where you can move quickly and finish in under 12 minutes

Core

Renegade Rows: 3 X 10 – Using DB where the weight can be controlled up AND down, and your torso does not rotate.