Monday 10/01/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

Alternate 2 laps around the gym with Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

3 min:

Mobility:

Overhead Stretch on Wall – 1 Minute

Ankle Stretch on Box – :30 Seconds Each Side

PVC Pass Throughs – :30 Seconds


PVC Overhead Squats – 10 Slow Repetitions

Warm-up

20 min to Review and Prep WOD Movements:

Snatch: Pop the bar up fast, and get under it! THat’s what the 1/4 squat is for. 🙂 If you are pushing the weight out, it is too heavy.

10 Second Receiving Position Hold

Hang Muscle Snatch – BIG Hip Pop

Hang Power Snatch*

Power Snatch*

* Coach’s Call

5 Tall Hops

5 Lateral Jumps

10 Slow Air Squats

Metcon

With a lot of hip extension in today’s workout (Snatch, Lateral Jumps AND air squats all need big hips!), we want to make sure we dial in our pacing efforts as to not gas out early on. Looking for consistency across all three sets. This can happen by approaching round one like it is round 2. This will help athletes make a decision on how they want to approach the snatches. If they are strong on the barbell, this might be unbroken. If they know that 10 will be a battle, breaking it up into 5-5 or 6-4 will help them move through better. Pace on the jump overs should be consistent, but not very fast. Fast jump overs likely mean extra rest before the air squats. Getting done a few seconds later, but immediately transitioning to the air squats is favored here. On the squats, some breakup options include 15-15, 12-10-8, or 9-8-7-6. Moving at a pace that athletes won’t slow down on will allow them to find the extra gear in the last round when they know nothing is to follow. This workout will be taxing to the lungs and heart, of course, but with the weighted movements, we are looking a strength endurance as well. How long can you keep solid form and keep going in a movement? That’s where learning how to break up rep into sets for YOU is key.

WOD Prep:

1 Round

3 Power Snatches

6 Lateral Jumps Over The Bar

9 Air Squats

Metcon (Time)

“Humpty Dance”

4 Rounds:

10 Power Snatches (45/35)

20 Lateral Over The Bar Hops

30 Air Squats

Time Cap 17 min.
Power snatch should be completed in 1-2 sets each round. Newer athletes can take snatch from the hang position. If needed, scale reps to 7/12/20.

Sunday 09/30/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

Line Drills

500 Meter Row

Quad Stretch

Knee to Chest

Solider Kicks

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

10 min:

Mobility:

Couch Stretch – 2:00 Each Leg

Pigeon Pose – 2:00 Each Leg

Banded Shoulder Distraction – 1:00 Each Arm

Metcon

On the minute work is a great opportunity to focus on and evaluate movement from minute to minute. The built in rest allows athletes to make valuable changes with each upcoming round. There is no extra credit for finishing the calorie row before the minute is up. Moving well will get the work done around the same time, engrain good habits, and actually leave athletes feeling fresher for the cleans. The cleans do not have to be touch and go. Performing single repetitions makes for a more dialed in set-up position and execution of the lift. However, if athletes would like to work the skill of stringing together repetitions, they may choose to do so.

1 Round

6 Calorie Row

3 Power Cleans

Metcon (No Measure)

“Sweet 16”

On the Minute x 16 (8 Rounds)

Odd Minutes – 15/12 Calorie Row

Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Saturday 09/29/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:30 Seconds

Jumping Jacks

Side Lunge

Active Spidermans

Cossack Squats

Active Samson

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility: 2 Min:

Front Rack Stretch – 1 Minute

Ankle Stretch – :30 Seconds Each Side

Warm-up

13 min to Review and Prep WOD Movements:

Thruster: Be sure to fully extend the hips before punching with the arms. And on the way down, allow the feel of the bar on your shelf to push your hips back. It’s all about timing. 🙂

3 Pausing Front Squat

3 Push Press (pausing in the dip)

3 Thrusters

Build to WOD weight and arrange terms and equipment.

Metcon

In today’s team of 3 workout, the weight on the thruster barbell should be something that athletes could complete at least 25 reps unbroken repetitions before the workout if they absolutely needed to, no higher than 95/65. Having different weight barbells for teams who aren’t all using the same weight is totally ok. If team is all using the same weights, we will use one barbell. Each athletes will run 200 meters, with all three athletes finishing before moving on to the rower. Then each athlete rows 250m.

With a 1:2 work to rest ratio, we want to push hard while working, and focus on breathing and recovery as the other partners are working. We want to change out on the barbell before we get close to failure. If we get to the point where reps are being pressed out, it will be harder to come back from. Sets of ten are a great place to start.

WOD Prep:

1 Round

50 Meter Run (each athlete)

100 m Row (each athlete)

15 Thrusters (5 each athlete)

Metcon (AMRAP – Rounds and Reps)

“Third Wheel”

AMRAP 25:

Teams of 3:

600 Meter Run (200m per athlete)

750 m Row

60 Thrusters

Thursday 09/27/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

Matt Chan A and BBWU

3 min Mobility:

Front Rack Stretch w PVC – 1:00

Squat Hold – 1:00

Warm-up

10 min to Review Clean Points of Performance

10 Broad Jumps focusing on the Pop of the hips for distance. This is where your lift will come from.

Establish above the knee position

Establish finish position

Hang Power Clean on Coach’s Call

Establish Mid-shin Position

Power Clean on Coach’s Call

Weightlifting

Lifting Day! Yay!!!!!!!!!! There are a few options today, and you only need to go for one of them. Your path will be determined by how long yu have been working on the clean and how much weight you are able to lift in a set of five. If you’re new to CF (less than 3 months), you will most likely be working on form and slowly adding a little bit of weight as you go, sticking with sets of five starting from just above the knees. If you’ve been at it a bit longer, but don’t yet have a set of five at 115/80, you’ll stick with sets of five starting from just above the knees building that weight. If you have already proven the above weights (or you pass those weights today), you can plan on working towards a 1 rep max. Well spend a good portion of the class today just working on this movement.

Power Clean (5-5-3-3-1-1-1…..)

For athltes that have lifted more than 115/85 for five reps. This means you have the neurological development established for the fast,hard muscle contractions needed for a 1RM.

Hang Power Clean (5-5-5-5-5-5……)

For athletes that are working up to 115/85 in a set of five

Hang Power Clean (5-5-5-5-5-5…..)

For newer athletes, stick with sets of five and focus on form, power and speed of the hips.

Metcon

A quick 8 min finisher to your lifting today. There is no measure, but aim to stay consistent through all your eight rounds. We are still focused on the hip drive in the wall balls. Focus on driving the hips BEFORE pushilg with the arms, and waiting for the ball to return to the chest before heading into your next squat.

Metcon (No Measure)

Mixed Tabata:

Wall Ball

Plank Hold

Wednesday 09/26/2018


Ashburn CrossFit – CrossFit

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Warm-up

18 min:

Plank Tap Race

Divide class into two teams. Place the kettlebells in a straight line about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand. The team who crosses the finish line first wins. Losing team performs a reasonable penalty as decided by the winning team. 🙂

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

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

Mobility:

2min:

Child’s Pose – 1 Minute

Kettlebell Ankle Stretch – :30 Each Side

Warm-up

15 min to Review and Prep WOD Movements:

KB Swing: Hinge at the hips and keep the KB above your knees on the back swing

KB Swing Prep:

5 KB Hip Pops

5 Russian Swings

5 Full Swings

Box Jump Over: Try a shorter box today and move a bit faster. 🙂 You’ll get more work done, and that’s the point here. More work in less time.

10 Small Hops

10 Tall Hops

3 Step-ups

3 Box Jumps

3 Box Jump Overs – You can pivot on the box, or jump down and pivot on the ground.

Metcon

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs.

Workouts that start with low repetitions and build throughout are bait for classes. The athletes who take the bait and go out hard typically fall off a little past the halfway point. The workout doesn’t truly begin until the round of 12’s. Treating the first few rounds as if athletes were completing the round of 12 will help them maintain a consistent pace well past that actual round.

There is no built in rest here, so pacing will be your best friend. Muscle fatigue will begin to set in in the middle of the WOD. Strength endurance is our focus today. So pick your KB and Box Height carefully. St a goal of moving for as much of the 18 minutes as possible.

1 Round

6 Kettlebell Swings

6 Box Jump Overs

100 Meter Run

Metcon (AMRAP – Rounds and Reps)

“Three Cheers”

AMRAP 18:

3 Kettlebells Swings (53/35)

3 Box Jump Overs (24/20)

200m Run

6 Kettlebells Swings (53/35)

6 Box Jump Overs (24/20)

200m Run

9 Kettlebells Swings (53/35)

9 Box Jump Overs (24/20)

200m Run



Climbing by 3’s until cap.
Score is Rounds and Reps. If you get into the round of 15, and complete 4 Box jump overs, you’ve done 4 rounds plus 19 reps.

Monday 09/24/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

300m Row, increasing strength of pull with each 100m.

Coach Boz – Be sure to hold the squat at the bottom and fight for position.

Mobility: 3 min:

Pigeon – :30 each side

Chest Stretch – :30 each side

Warm-up

20 min to Review and Prep WOD movements:

Double Under: Keep your body straight like a pogo stick when you jump

Movement Prep

Double Under Progression including Penguin Jumps

Over Head Squat Prep:

10 Open Palm PVC Overhead Squats

10 PVC Overhead Squats

5 Pausing Barbell Overhead Squats

Build to light weight – A step under WOD weight

Then:

1 Round

20 Double Unders

5 Calorie Row

10 Overhead Squats

Build to workout weight

15 OHS

Metcon

20 min to prep and complete WOD:

Strategy on this workout centers around the overhead squats. We want to minimize, and hopefully eliminate any breaks on the barbell by controlling our efforts on the other movement. Each break on the overheads squats will take roughly 15-20 seconds. That is a significant amount of time on the rower. Going a touch slower there to hold on to the barbell makes a big difference. Confidence on the barbell dictates the pace on the other two movements. Slow your pace down a tad towards the end of the row to help you get to the bar faster and stay on it longer. Your weight in the WOD should be something you can do unbroken when fresh. That means all 15 in a row without too much difficulty. 95/65 should be the upper limits. Decrease from there, allowing for a single set in WOD Prep.

Metcon (AMRAP – Rounds and Reps)

“Denim”

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats
Weight should be something you can compete the set of 15 in 2 sets.

Scale 60 DU to 120 SU

weight on OHS

Saturday 09/22/2018


Ashburn CrossFit – CrossFit

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Warm-up

6 min:

200 Meter Run

then

:30 Seconds

Air Squats

Push-up to Down Dog

Down Dog with Foot Pedal

Active Spidermans

Burpees

2 min: Mobility

Front Rack Stretch – :30 Seconds

Wrist Stretch – :30 Seconds

Warm-up

15 min to Review and Prep WOD Movements:

Review Rope Climbs – J-hook and Spanish Wrap

Review Scale of Rope Pulls

Clean and Jerk Prep:

Establish Set Up

3 Pull & Shrug

3 Hang Muscle Cleans

Establish Catch Position

3 Hang Power Cleans

3 Power Cleans

3 Strict Press

3 Push Press

3 Push Jerks

3 Clean and Jerks

Burpees: Keep a Pace, Land wide to allow your lungs to get air, open the hips at the top

5 Burpees

Build to Workout Weight

WOD Prep:

1 Round

3 Clean and Jerks

100 Meter Run

1 Rope Climb

3 Burpees

Metcon

Honoring a hero today. This should be done in partners today, with each partner dividing the run into 800m. If you REALLY want to go al in on your own, please ask for coach’s permission. Weight on the barbell should be something that they could cycle for 12-15 repetitions unbroken when fresh. If unable to run, complete one of the following:

2k Row

160/115 Calorie Schwinn Bike

100/70 Calorie Assault Bike

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Done in partners, with work split evenly. Scale 10 rope climbs to 20 Rope Pulls.

Friday 09/21/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

:30 Seconds

Jumping Jacks

Active Spidermans

Air Squats

Active Samson

Cossack Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Banded Walks

have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

3 min: Mobility:

Couch Stretch – 1:00 Each Side

Squat Hold – 1 Minute

Weightlifting

Starting off with 5 sets of 3 on the Back Squat. Goal here is for athletes to get under some heavy weight while maintaining proper mechanics. They have the option to build to a heavy set of 3 or choose a challenging weight to complete across all 5 sets.

10 min to review and coach back squat technique, including taking the bar from the rack.

With an empty bar:

3-2-1-0 Back Squats (Coach’s Call)

5 Back Squats (Coach’s Call)

Move to the Rig and Review loading from the rig and returning to the rig

10 Empty Bar Back Squats

15 min to complete lifts. Encourage athletes to take adequate rest time between lifts.

WU:

5-5-3-(3) Use these sets to build your weight to work heavy across the sets or get to your weight to continue building across your working sets. When you begin your working sets, be sure to take 2 minutes rest between sets.

Back Squat (3-3-3-3-3)

Athletes can build or work heavy accross the sets.

Metcon

Finishing things off today with a quick Tabata. Use an empty bar. Youonly have 20 seconds to squat and maybe 3 seconds to get the bar on your back. The most efficient way to get the bar loaded is a quick muscle snatch, but you can also clean and press the bar to the correct position as well. If you are not proficient with double unders, stick with singles today. You should be moving all of the 20 seconds each round.

13 minutes to Prep and Complete the Tabata

Metcon (No Measure)

“Leg Stand”

8 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest
NYC should squat to a box. Lots of others should squat to a box too. You know who you are. 🙂

Thursday 09/20/2018


Ashburn CrossFit – CrossFit

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Warm-up

15 min:

Use this time to refine and review Rowing technique

1 Minute

Easy Row

Active Spidermans

Pigeon Pose (:30 each side)

1 Minute

Medium Row

Active Samson

Ankle Stretch (:30 each side)

:30 Seconds

Fast Row

Air Squats

Squat Therapy

Warm-up

15 min to Review and Prep WOD Movements:

Farmer Carry: Keep the shoulders engaged and your belly tight. Imagine carrying buckets of water….that you don’t want splashing all over your legs. 🙂

With a light weight:

2 Down and Back 2 sided Farmer Carry

Repeat with heavier WOD weight. Make sure you can do 2 Laps in the gym without setting the weight down.

Wall Ball: Keep the chest tall, pop hips, then punch the arms.

Each Partner

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

Metcon

Team WOD today! Built in rest! Since it’s an AMRAP, and you get rest, be sure to work as hard as you can while it’s your turn. Keep things a walk with the farmer’s carry though.

On all three movements, we are looking to transition right before athletes start to slow down. Along with this timing, transitions also matter. On the farmers carry, athletes can place the weights on the ground and walk forward so the next athlete can step between them and start their work. On the rower, athletes should coordinate what side they will enter and exit before the workout begins. The wall balls are a more difficult transition, but having a similar exit/entrance plan pays off. On the final rep, the athlete currently on the wall can throw their ball just a little higher to allow the next athletes to take their place for their turn. Maximizing efforts while working and quick transitions will allow for the best possible scores. Count farmers carry as 1 rep.

WOD Prep: Plan, then practice your transitions here:

1 Round

75 Meter Farmers Carry (25 Meters each)

15 Calorie Row (5 each)

15 Wall Balls (5 each)

Metcon (AMRAP – Rounds and Reps)

“Farmer’s Tan”

Teams of 3: Alternate working as you see fit. 🙂

AMRAP 20:

200 Meter Farmers Carry (70’s/53’s)

60/42 Calorie Row

200 Meter Farmers Carry (70’s/53’s)

75 Wall Balls (20/14)
Farmer’s Carry should be heavy, but something you can carry at least 100m without settig the weight down.

Core

If time: Banded Pedals 3X20 (10 each side)