Ashburn CrossFit – CrossFit
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
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. 🙂
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. 🙂
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″
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. 🙂 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.
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! 🙂
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)
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)
Russian KBS 35/26 > 26/18
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.
Aerobic Power Intervals (AMRAP – Reps)
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