07/15/2018 Sunday


Ashburn CrossFit – CrossFit

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Warm-up

15 min:

500m Row, 20 cal Bike, or 400m Run

1:00 Alternating Active Spiders

1:00 Quad Roll

1:00 Glute/ Hammie Roll

1:00 Lat and Upper Back Roll

1:00 Childs Pose

1:00 Jump Rope Practice

Mobility

10 min: We are testing your flexibility today. This effects how well you are able hold weight in a good position. If you can keep the weight where it should be, you are able to lift more. πŸ™‚

Metcon (Time)

Max effort hold – bottom of a squat, relaxed – Up to 5 minutes
looking to see a decent back position and heels glued to the ground. No lifters allowed. πŸ™‚

PVC Wall Squats – Flexibility (Distance)

5 Wall Squats, a specific distance from the wall, with a PVC OH maintaining locked elbows. Tempo on squats is 5311 (5 count down, 3 at the bottom, one up, and one to rest)
12″, 8″, 4″

Core

15 min: Neurological and Core Endurance: The neurological is the DUs! You know, when your brain is telling your body to do something and your body just won’t comply? That’s neurological. That’s Double Unders. πŸ™‚ Core endurance is being tested through the obvious AbMat Sit Up, and not so obvious strict knees to elbow. Your knees must touch your elbows without kipping. This is my goat. This is holding me back. A clear indication that my lower core and lats need some work. I like that LM is pointing out my weaknesses and focusing y efforts on them.

Sit-ups (Tabata)

Looking to see how many situps you can get accross the 8 cycles of a tabata. Your score will be your smallest set.

Knees To Elbow (Strict K2E: 10 in 60,14 in 70, or 18 in80 seconds)

Movement must be strict without any kip. Naturally you will push the bar back somewhat still, but build no momentum.

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
We are looking for up to 40 unbroken DOuble Unders. But hey, keep going! You might get a PR! πŸ™‚

Weightlifting

15 min: Kettle Bell Endurance! Whoooo! This one is a doozy! It does require that you are confident in swinging the green KB for men, and the yellow KB for women. If you are not comfortable with those weights for 10 sets of at least 16, that’s just your next goal to work towards. It means that you need to develop a little more lower core and back strength. To help you get there, there is an EMOM alternating KB swings at a lighter weight and Air Squats.

Metcon (AMRAP – Reps)

EMOM 10

20/16 – 24/22 Russian KB Swings
We’ll run the EMOM clock. For each minute, you are trying to maintain your max number of RKBS up to 24/22. If you don’t complete them in the minute, see how many you can maintain. To test this, you must swing the 53/35 kettlebell. Log just the lowest number from your EMOM.

Metcon (2 Rounds for reps)

EMOM 10

Russian KBS 35/26 > 26/18

Air Squat
If you are not yet swinging the 53/35 KB, this will be your lower body endurance during the KB Bench Mark. Set your number and try to maintain throughout the EMOM. Your score is your lowest number for each movement.

Metcon

Aerobic Power Intervals (AMRAP – Reps)

3 Rounds:

1 min Wallballs (20/14) to 10’/9’ Target

1 min Hang Power Clean (75/55)

1 min Box jump (24/20) w/ stepdown (only YELLOW levels can step up)

1 min Push press (75/55)

1 min Burpees

Rest 1 min

Each station is done for 1 min. Rest 1 min after each completed round. Score is total reps

07/12/2018 Thursday


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

200m Run

10 Air Squats

5 Push Ups

Barbell Warmup:

5 Good Mornings

5 Back Squats

10 Elbow Rotations

5 Press

5 Front Squat

5 Straight Leg DL

Warm-up

5 min:

Review Points of Performance for Dead Lift and Strict Press

Weightlifting

25 min:

10 minutes for each movemet today, dead lifts and presses.

Deadlift (8-8-8)

2 sets of 8, building as you go. Youre working heavy, so take a 1:30 – 2:00 rest between sets. Go for a few sets of 10 to warm up before your working sets.

Metcon (Weight)

EMOM 10

3 Strict Press
Think about what you used for the sets of 5. You should be able to go a little heavier here. But make sure you are not arching your back, and you are locking out your arms each time.

Metcon

20 min:

Stamina: In Stamina WODs, you’re looking for a limiting factor more like muscle burn rather than muscle fatigue. So pick a weight or scale you can move quickly. For example, I know I cannot do 20 push ups quickly, so I will elevate mine so that I can. I can DO strict push ups, but I know that my muscles will give out before they feel the burn if I stick with strict. Your weight for the deadlifts should be challenging, but completed in one set.

5 min to set up WOD and perform 5 push ups and 5 deadlifts at WOD weight.

Metcon (Time)

6 RFT

200m Run

20 Push ups> Elevated Push ups

10 Dead Lifts 185/135> 135/95> 95>65

Rest 1 min between rounds

15 min Time Cap

07/11/2018 Wednesday


Ashburn CrossFit – CrossFit

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Warm-up

15 min:

Matt Chan A and B

Mobility:

1 min Front Rack Stretch

:30 Pigeon Pose each leg

Skills

10 min: Build 20 quality Ring Rows. They do not have to be unbroken. Make it tough, but don’t go to failure.

Warm-up

10 min to Review and Prep WOD Movements

Thruster: PVC or Empty Bar

3 Front Squats

3 Push Press

3 Thrusters

KB Swing: with light bell: Snap the knees and hips at the same time; Hip Hinge; Wait for the Elbows

5 Hip Pops

5 Russian Swings

5 American Swings

Burpee Box Jump:

Emphasizing the hip pop:

5 Small Hops

5 Tall Hops

3 Box Jumps

3 Bupree Box Jumps

Metcon

Aerobic Power: We are working Aerobic Power again today, building the body’s capability to transport and use oxygen. We are laying the foundation for fast recovery. That means that in this WOD, you’ll be feeling the lungs burning and the heart rate high. Thrusters should be light enough that you can go unbroken, or break them into 2 sets at the most. Pick a box height you can jump to consistently. Remember, we are looking for muscle burn here, rather then fatigue where you can’t eek out another rep.

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

21 Thrusters 45/35> 35/15> 15/PVC

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

7 Burpee Box Jumps
Pick a weight that allows you to move quickly with little rest time. Adjust box height for quick reps as well.

07/10/2018


Ashburn CrossFit – CrossFit

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Warm-up

15 min:

500m Row, 20 cal Bike, or 400m Run

1:00 Alternating Active Spiders

1:00 Quad Roll

1:00 Glute/ Hammie Roll

1:00 Lat and Upper Back Roll

1:00 Childs Pose

1:00 Jump Rope Practice

Mobility

10 min: We are testing your flexibility today. This effects how well you are able hold weight in a good position. If you can keep the weight where it should be, you are able to lift more. πŸ™‚

Metcon (Time)

Max effort hold – bottom of a squat, relaxed – Up to 5 minutes
looking to see a decent back position and heels glued to the ground. No lifters allowed. πŸ™‚

PVC Wall Squats – Flexibility (Distance)

5 Wall Squats, a specific distance from the wall, with a PVC OH maintaining locked elbows. Tempo on squats is 5311 (5 count down, 3 at the bottom, one up, and one to rest)
12″, 8″, 4″

Core

15 min: Neurological and Core Endurance: The neurological is the DUs! You know, when your brain is telling your body to do something and your body just won’t comply? That’s neurological. That’s Double Unders. πŸ™‚ Core endurance is being tested through the obvious AbMat Sit Up, and not so obvious strict knees to elbow. Your knees must touch your elbows without kipping. This is my goat. This is holding me back. A clear indication that my lower core and lats need some work. I like that LM is pointing out my weaknesses and focusing y efforts on them.

Sit-ups (Tabata)

Looking to see how many situps you can get accross the 8 cycles of a tabata. Your score will be your smallest set.

Knees To Elbow (Strict K2E: 10 in 60,14 in 70, or 18 in80 seconds)

Movement must be strict without any kip. Naturally you will push the bar back somewhat still, but build no momentum.

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
We are looking for up to 40 unbroken DOuble Unders. But hey, keep going! You might get a PR! πŸ™‚

Weightlifting

15 min: Kettle Bell Endurance! Whoooo! This one is a doozy! It does require that you are confident in swinging the green KB for men, and the yellow KB for women. If you are not comfortable with those weights for 10 sets of at least 16, that’s just your next goal to work towards. It means that you need to develop a little more lower core and back strength. To help you get there, there is an EMOM alternating KB swings at a lighter weight and Air Squats.

Metcon (AMRAP – Reps)

EMOM 10

20/16 – 24/22 Russian KB Swings
We’ll run the EMOM clock. For each minute, you are trying to maintain your max number of RKBS up to 24/22. If you don’t complete them in the minute, see how many you can maintain. To test this, you must swing the 53/35 kettlebell. Log just the lowest number from your EMOM.

Metcon (2 Rounds for reps)

EMOM 10

Russian KBS 35/26 > 26/18

Air Squat
If you are not yet swinging the 53/35 KB, this will be your lower body endurance during the KB Bench Mark. Set your number and try to maintain throughout the EMOM. Your score is your lowest number for each movement.

7/02/2018 Monday


Ashburn CrossFit – CrossFit

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Warm-up

Hip/Glute SMR (5)

+

1 min Squat hold

10 Scap Pull-ups

+

2 rounds

10 Ring Rows

12 Air Squats

Weightlifting

Group 1 Lower Body Push and Upper Body Pull Test

-Remember each test must be judged by a COACH or Coach approved judge

Goblet Squat (5 or 8)

White

-men 26# for 5 reps to 20″ box

-women 18# for 5 reps to 20″ box

White I

-men 35# for 8 reps to 16″ box

-women 26# for 8 reps to 16″ box

Change/modify or add performance based on results

Front Squat (8)

Yellow I-III

Front Squat (5)

Orange I-III

Front Squat (1)

Blue and Above

Pull-ups (Max)

Weighted Pull-ups (1)

Metcon

Lactic Tolerance

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups