6/29/2018 Friday


Ashburn CrossFit – CrossFit

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Warm-up

3×5 Wall Squat w/ PVC tempo: 3201

+

2 rounds

5 Inch Worms

10 Partner Push-ups

10 Glute Bridge

10 American KBS (light)

5 Burpee Box Jumps

10 Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

10 Burpee Box Jumps 24/20> Bodybuilders to lower height box/plate

20 American KBS 53/35> 35/26> 26/18

30 Wall Balls 20/14> 14/10> 10/4> Air squat

200m run

6/28/2018 Thursday


Ashburn CrossFit – CrossFit

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Warm-up

2 Rounds

10 Goblet Squats

10 Ring Rows

10 Front Step Lunges

10 Scap Pull-ups

Weightlifting

Creatine Phosphate

3×5 Front Squat> 10 reps> Goblet Squat, 2m rest b/t working sets

+

3×5 Weighted Pull-up> Non-weighted> 3×12 Ring Row, 2m rest b/t working sets

(heavier than last week)

Front Squat (5-5-5)

Front Squat (10-10-10)

Goblet Squat (10-10-10)

Weighted Pull-ups (5-5-5)

Pull-ups (5-5-5)

Ring Rows (12-12-12)

Metcon

Aerobic Power Intervals

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

AMRAP 6:

9 Power Cleans 95/65> 75/55> 55/35> KBS

12 Burpee Over Bar> Bodybuilder Over Bar

15 Deadlift 95/65> 75/55> 55/35> KB Deadlift

30 Double-unders> 2x Single-unders

Rest 2 minutes

6/27/2018 Wednesday


Ashburn CrossFit – CrossFit

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Warm-up

Shoulder/Scap SMR (8m)

+

200m jog

12 Russian KBS

5 Inch worms

12 Scap Push-ups

12 Push-ups

12 Behind the Neck Press w/ PVC

Skills

Snatch progressions with PVC or Barbell. Work on technique, no added weight.

Metcon

Short Stamina

Metcon (Time)

For Time (20m time cap)

50 Front Squats 95/65> 75/55> 55/35> Goblet Squat

50 Push-press 95/65> 75/55> 55/35

50 Back Squats 95/65> 75/55> 55/35

50 Hand-release Push-ups> Worm Push-ups

50 Front Step Lunges 95/65>75/55> 55/35> KB

6/26/2018 Tuesday


Ashburn CrossFit – CrossFit

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Warm-up

200m jog

+

10 Leg Swings (forward and back)

10 Leg Swings (side-to-side)

15 Air Squats (smooth)

10 Broad jumps

15 Russian KBS (light)

10 Scap Pull-ups

10 Ring Rows

Metcon

Aerobic Power

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
KBS 53/35> 35/26> 26/18

18 Jumping Pull Ups

Core

Core Stamina

Metcon (No Measure)

2 Rounds:

Max Star-fish hold (side plank with legs spread)> Side Plank> Side

Plank from knees

Rest 30 seconds

Max Star-fish hold (other side)

Rest 30 seconds

Max Plank

Rest 30 seconds

Max Unbroken TTB> Knee Raises

Rest 30 seconds

6/25/2018 Monday


Ashburn CrossFit – CrossFit

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Warm-up

Pec/Shoulder mobility (5)

+

10 Arm Circles (each way)

15 Scap Push-ups

10 KB Deadlift

12 KB Swing

10 KB Press w/ light KB

10 Press w/ Barbell

Metcon

Push and Lower Body Endurance

Metcon (2 Rounds for weight)

Alternate for 10 min, EMOM

1: 5 Strict Presses

2: 10-20 Russian Swings

(heavier/more reps than last week)

Metcon

Intervals (Stamina and Aerobic Power)

Metcon (AMRAP – Reps)

3 Rounds:

1 min Hang Power Cleans 75/55> 55/35> KBS

rest 30s

1 min Bar Facing Burpees> Bodybuilders

rest 30s

1 min Front Squats 75/55> 55/35> KBS

rest 30s

1 min TTB> Hanging Knee Raises> Ab-mat Sit-ups

rest 30s

Score is Total Reps

6/22/2018 Friday


Ashburn CrossFit – CrossFit

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Warm-up

25 min:

3×5 Wall Squat 1212 (w/ pvc if possible)

+

30 Calf raises

10 Leg Swings Side-to-side (ea. leg)

10 Leg Swings Front-to-back (ea. leg)

16 Walking Lunges w/ torso twist to front leg

10 Scap Pull-ups

10 Ring Rows

5 Inch-worms

15 Air Squats

Metcon

35 min: Including Prep Time

Metcon (Time)

In teams of 2

4 Rounds (30 minute time cap)

50 Double-unders> 2x Single-unders

40 Push-ups> Elevated Push-ups

30 Wall Ball 20/14> 14/10> 10/4> Air Squats

20 Pull-ups> Ring Rows

400m Run (run together)

6/21/2018 Thursday


Ashburn CrossFit – CrossFit

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Warm-up

15 min:

Hips SMR (5) – KB Hip Flexor, Banded distraction, Foam Roller

+

200m run

10 Front Step Lunge ea. leg

10 Scap Pull-ups

12 Air Squats 3010

12 Ring Rows

10 Front Squats w/ empty barbell

Weightlifting

25 min:

Creatine Phosphate: We are training your body’s ability to contact muscle fibers quickly with a LOT of force. Since we did this last week, we should move a little faster. You already know if you are doing a sets of ten or sets of 5, or possibly goblet squats. If you were solid last week, go a little heavier this week. We are still following the requirements for the sets of 5: 8 reps @ 125/85#.

We should get to the pull up portion today! 🙂

3×5 Front Squat> 10 reps> Goblet Squat, 2m rest b/t working sets

+

3×5 Weighted Pull-up> Non-weighted> 3×12 Ring Row, 2m rest b/t working sets

(heavier than last week)

Front Squat (5-5-5)

Front Squat (10-10-10)

Goblet Squat (10-10-10)

Weighted Pull-ups (5-5-5)

Pull-ups (5-5-5)

Ring Rows (12-12-12)

Metcon

20 min:

Aerobic Power Intervals: Building your body’s efficiency in taking in and using oxygen here. You’ll be breathing heavy, and your heart rate will be high. Keep your weight light so that you can do all movements unbroken. Towards the end of the 7 min rounds, your muscles will be feeling the burn. 🙂

Metcon (AMRAP – Rounds and Reps)

2 Rounds:

AMRAP 7:

10 Hang Power-cleans 95/65> 75/55> 55/35> KBS

12 Front Squats 95/65> 75/55> 55/35> Goblet Squat

200m run

Rest 2 minutes

6/20/2018 Wednesday


Ashburn CrossFit – CrossFit

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Warm-up

Shoulder/Chest/Scap/Lat SMR (10)

+

30s Squat Hold

15 Air Squats

30s Squat Hold

15 Banded Good Morning

10 Ring Rows

10 Push-ups

Skills

Handstand Practice

Advanced- Free Standing handstand 3xmax hold

Intermediate- 3x30s handstand against wall

Beginner- Piked handstand on box->practice kicking up against wall

Metcon

Short Stamina

Metcon (Time)

21-18-15-12-9-6-3

Deadlift 135/95 > 95/65> 75/45 > KB Deadlift

Ring Pushups > Push-ups> Elevated Push-ups

Pullup > Negatives > Jumping > Ring Rows

(Choose appropriate option to ensure sets can be done smoothly.)

6/19/2018 Tuesday


Ashburn CrossFit – CrossFit

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Warm-up

2 Rounds

10 Russian KBS (Light)

10 Jumping Air Squats

10 Scap Pull-ups

+

Power Clean Tech Review

Metcon

Aerobic Power

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

8 Bar-facing Burpees> Bodybuilders

12 Power Cleans 95/65> 75/55> 55/35> KB Swing

16 Wall Ball 20/14> 14/10> 10/4> Air Squat

Core

Core Stamina

Metcon (No Measure)

Tabata Sit-ups

Rest 1 minute

Tabata Plank

Rest 1 minute

Tabata Knee Raises

Rest 1 min

Tabata Tuck-ups

6/18/2018 Monday


Ashburn CrossFit – CrossFit

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Warm-up

Scap/Lat Mobility (5)

+

2 rounds

10x Y-T-W Rotator Cuff exercise (ea. movment)

10 Push-Ups

10 Press w/ empty barbell

Metcon

Push and Lower Body Endurance

Metcon (2 Rounds for weight)

EMOM 10:

1: 5 Strict Presses

2: 10-20 Russian Swings

(heavier/more reps than last week)

Metcon

Intervals (Stamina and Aerobic Power)

Metcon (AMRAP – Reps)

3 Rounds:

1 min Russian KBS 53/35> 35/26> 26/18

rest 30s

1 min Double-unders> Single-unders

rest 30s

1 min Push Press 75/55> 55/35> 35/15

rest 30s

1 min Box Jumps 24/20> 20/16 > 16/12 > 12/plate > plate

rest 30s

Score is Total Reps