Wednesday 10/31/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:45 sec Row/:45 Stretch with :15 to transition

Slow Row

Quad Stretch

Medium Row

Samsons

Fast Row

Spiders

Sprint Start Row

Walk Outs

6 min: Mobility

Couch Stretch – 1:00 Each Leg

Pigeon Pose – 1:00 Each Leg

Pull Apart w/ Elbows in – 1:00

Warm-up

15 min to Review and Prep WOD Movements:

Row:

Focus on your back. Make sure as you reach to the front of your catch position, you do it with your chest while keeping your back flat. You might not reach in as far, but you will be pulling from a very strong position, and get more out if each pull.

Movement Prep:

:30 Row

AbMat Sit Up:

Again, strive to keep your back flat at the top. Glutes should stay glued to the floor. Feet can be flat or legs butterflied.

Movement Prep:

5 Abmat Situps

Double Unders:

Envision jumping like a pogo stick. Keep your legs straight, and aim to get some height.

Movement Prep:

DU Progression:

12 Single Unders

12 Slow Singles

12 Slow High Singles

12 Penguin Jumps (keep the same jumping tempo)

Double Under Attempts

Metcon

30 min to Prep and Complete WOD:

Today’s WOD has three minutes of all out work, followed by one minute of rest. Your goal is to get as many reps as possible of each movement in each minute. The best way to achieve that is to move with good form so that you are moving efficiently. You’re working your “plumbing” system to bring fuel to and carry wastes away from your cells as well as your” ventilation” system where your heart and lungs are working hard. Just remember that you get a rest in each round.

WOD Prep:

1 Round:

3 Cal Row

5 AbMat Situps

10 Jump Ropes

* Use this prep to run through a complete round, rotating athletes through if working in teams today.

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Tuesday 10/30/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 min:

Matt Chan A and B

5 min: Mobility

Front Rack Stretch : 1:00

Chest Stretch :30 per side

Flag Stretch :45 per side

Warm-up

10 min to Review and Prep Hang Power Cleans:

Weight Back – Heels should be glued to the ground until the hips and knees extend. The goal here is to keep the weight evenly distributed throughout the foot on the jump and the land.

Receive With the Legs – Aim to use the legs as shocks that absorb the weight of the barbell. Thinking about squat cleaning the weight as opposed to power cleaning the weight can put athletes in a better receiving position. Just stop your squat before you hit parallel. 🙂

Movement Prep (with an empty BarBell)

3 Hang Pull to Shrug

3 Hang High Pulls

3 Hang Muscle Cleans

– – – – – – – – – – – – – – – – – – – – –

15 Second Receiving Position Hold

– – – – – – – – – – – – – – – – – – – – –

*With a Pause in Receiving Position:*

Hang Power Cleans

Weightlifting

20 minutes:

Today, our focus is the hang power clean. You’ll have 20 minutes to work to a heavy set of 3. Heavy vs. 1RM means that you are challenging yourself, while still looking to move exceptionally well. Ugly lifts have no place here. :} (I’ve been guilty of some ugly 1RM lifts. I spend more of my time really striving for better form now.- Coach Amy) Strive to keep a beautiful back line and really pop the hips! Be sure to take adequate rest time between your lifts. Working with a partner will ensure rest time, allowing muscles to revive before the next challenging lift.

Hang Power Clean (10-7-7-5-5-3-3-3)

Hang Power Clean (7-5-5-5-5-5-5)

Sets of five are for NYC athletes or athletes that are new to CrossFit, 3 months or less.

Metcon

Metcon (No Measure)

4 Rounds:

:30 work, :30 rest

Hang Power Cleans (45/35)

Push Press
Though we are not keeping score today, challenge yourself to find a rep number in the first round that you can maintain for the follwing three rounds.

Monday 10/29/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

:30 Seconds

Easy Run

Active Samson

Air Squat

Moderate Run

Active Spidermans

Push Up to Down Dog

Faster Run

Squat Hold

Matt Chan B

3 min: Mobility

5 PVC Pausing OHS Regular Grip

5 PVC Pausing OHS Narrow Grip

Front Rack Stretch 1:00

Warm-up

10 min to Review and Prep WOD Movements:

THRUSTERS

Bottom Position – keep the chest up, elbows up, heels down, and DB resting securely on the shoulders. This will set you up nicely for the next portion of the lift.

Timing – aggressively open the hip once the hip is just above parallel.

Movement Prep

5 Pausing Air Squats (Thumbs on Shoulders)

5 Pausing Front Squat with Light DB

– – – – – – – – – – – – – – – – – – – – –

5 Front Squats

– – – – – – – – – – – – – – – – – – – – –

5 Push Press

– – – – – – – – – – – – – – – – – – – – –

5 Thrusters (Pausing in Bottom)

– – – – – – – – – – – – – – – – – – – – –

5 Thrusters

– – – – – – – – – – – – – – – – – – – – –

Exchange for WOD weight

Metcon

17 min to Prep and Complete WOD:

Today’s WOD is done with no scheduled rest. That means you want to find a balance between moving quickly, but not tiring out after the third round. So, pacing is your friend. The run is short enough, that you may want to sprint, but remember that thrusters are extremely taxing as well. It’s still October, so stay light with your Dumb Bells, something you could easily do 15 reps with. The weight should not slow you down at all today. You should get a healthy dose of muscles and lungs burning.

WOD Prep:

1 Round:

100m Run

5 DB Thrusters

Metcon (Time)

5 Rounds:

200m Run

10 Dumb Bell Thrusters
Time Cap 12min

Your DB weight should be something you could complete 15 Thrusters when fresh.

Core

Side Plank Tabata (1 set of 8 rounds)

Wednesday 10/24/2018


Ashburn CrossFit – CrossFit Teens

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Warm-up

7 min:

5 min: Hot Pizza!!!

3 min: Mobility:

Child’s Pose – 1:00

Active Spiders – 1:00

Warm-up

13 min to Review and Prep WOD Movements:

Bent Over DB Rows: Flat Back, Elbows lead the way.

Box Jump Overs: Open – Close – There is no need to stand to full extension once on the box, but athletes want to ensure that they reach triple extension with the lower body to help reach the top of the box. Athletes can think of opening the hips for the height and then closing the hips to absorb the landing.

Movement Prep

Each Group with one box, athletes cycle through:

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps Overs (Smallest Height)

Row: Sprint Start

Start with a full stroke, then add 5 strokes as fast as possible before returning to normal rate:

Full Stroke

Just Arms

Arms And Torso

Quarter Slide

Half Slide

Full Slide

Movement Prep

Demo Sprint Start

Each Athlete:

20 Seconds Row (6 Sprint Strokes + Normal Strokes to Finish)

Metcon

25 min to Prep and Complete WOD:

In this team of 3 workout, athletes will complete full rounds before switching. The next athlete will go following the completion of the 10/7 calorie row. These rounds are meant to be fast and furious, especially on the row to finish. The first movement, the bent over db row, should be something that athletes could complete in under 30 seconds. While these rounds are meant to be fast due to the built in rest, the movements should be done well with full range of motion. Building speed across the three movements may be the best way to move well and move fast.

WOD Prep:

Each Athlete:

1 Round

4 Bent Over DB Rows

2 Box Jump Overs

3 Calorie Row

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 15:

10 Bent Over DB Rows

6 Box Jump Overs

10/7 Calorie Row

Complete Full Rounds Before Switching

Monday 10/22/2018


Ashburn CrossFit – CrossFit Teens

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Warm-up

12 min:

:30 Seconds

Single Unders

Jumping Jacks

Slow/High Single Unders

Push-up to Down Dog

Double Unders or attempts

Active Spidermans

Light Jog

Active Samson

Moderate Jog

Slow Air Squats

Barbell Warmup – PVC

3 min: Mobility:

Ankle Stretch (in rig) :30 each side

Flag Stretch – using rig poles :30 each side

Metcon

25 min to Prep and Complete WOD:

Weight continues to be light today, as we work fast through these 18 minutes. 18 minutes is a long time, so we are not looking for a sprinting pace, but a steady one that allows you to move from box jump to lift quickly and complete your reps in one set. You should feel more of the burning feeling in your muscles today rather than the muscle exhaustion that comes from heavier weights. Reps are relatively small. Just keep chipping away today! 🙂

WOD Prep:

2 Box Jumps

2 Hang Power Cleans

2 Box Jumps

2 Push Presses

2 Box Jumps

2 Reverse Lunges

2 Box Jumps

2 Thrusters

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Double Unders/ 60 Singles

10 Hang Power Cleans

30 Double Unders/ 60 Singles

10 Push Presses

30 Double Unders/ 60 Singles

10 Reverse Lunges

30 Double Unders/ 60 Singles

10 Thrusters
Remember to keep the DB weight light. The name of the game is to move FAST! 🙂

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

10 Box Jumps

10 Hang Muscle Cleans

10 Box Jumps

10 Push Press

10 Box Jumps

10 Back Step Lunges

10 Box Jumps

10 Thrusters

Sunday 10/07/2018


Ashburn CrossFit – CrossFit

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Warm-up

15 min: WOD Brief + Group Warmup:

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

Barbell Warmup

3 Min: Mobility:

Couch Stretch – :45 Seconds Each Side

Pigeon Pose – :45 Seconds Each Side

Child’s Pose – :30 Seconds

Warm-up

15 min to Review and Prep WOD Movements:

Pull-ups: Kicking with the feet first, then popping the hip, and finally pulling the chin over the bar. Feet should be long and tight together. When the legs come in front of the body, placing athletes into their hollow position, that is when they can pop the hips up towards the bar.

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups or Ring Row

5 Kipping Pull-ups

Burpees: Feet: Heels slightly outside of hands, not too wide, and not between the hands.

Movement Prep

3 Push-ups

3 Spidermans (Each Side)

3 Frog Hops

3 Burpees

## Thrusters: Timing: Make sure that the bar stays on the shoulders until the very last second. Rather than thinking of a press with the arms, athletes can picture throwing the barbell to the finish position with the legs.

Movement Prep

3 Front Squats

3 Push Press

5 Thrusters

Metcon

30 min to Prepare and Complete the WOD:

Todays workout begins with a 1 mile run. Although that is the prescribed distance, it should be something that athletes can complete in 10 minutes or less in order to hit the intended stimulus. Following the run, athletes will complete 10 rounds of the “Bergeron Beep Test” with an empty bar. The pull-ups should be a number that athletes can complete ideally unbroken, with 1 break maximum per round. Burpees today are standard burpees, requiring a small jump and clap overhead.

Although the run leads off the workout, the work inside the gym will be the priority. Athletes can find a pace on their 1 mile run that allows them to get inside and work through the 10 rounds with a purpose. The 10 rounds should take somewhere between 10-15 minutes. A minute or a little over a minute per round is a great goal to have. The real pacer of the 7-7-7 is the burpees. Moving at a recovery pace on the burpees that allows for unbroken thrusters and pull-ups is a great approach. Athletes can look to hold steady for the first 8 rounds, putting the foot on the gas a little more in the final 2.

WOD Prep:

100 Meter Run

4 Thrusters

4 Pull-ups

4 Burpees

Metcon (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test” (45/35)

1 Round of “Bergeron Beep Test”:

7 Thrusters, 7 Pull-ups, 7 Burpees
The run should be completed in less than ten minutes. Scale your distance if needed to keep your efforts in the same parameters.

Saturday 10/06/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Ostrich

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

Barbell Warmup

Mobility:

3 min

Couch Stretch – 1:30 Each Leg

Warm-up

15 min to review and Prep WOD Movements:

Abmat Sit-ups: Keep those gluten glued to the floor. You can choose to butterfly your feet or keep your feet flat on the ground with the knees up.

5 Abmat Sit-ups Knees Out

5 Abmat Sit-ups Knees Up

Deadlifts

3 Point Hinge Drill

10 Good mornings with PVC in partners

Butt Back First

Deadlift Prep

Slow Deadlifts with a pause just above the knee

Deadlifts

Metcon

17 min to Prep and Complete the WOD:

If we had to pick a movement to push here it is the deadlifts. No athlete is every going to fail an abmat sit-up, no matter how tired they are from the barbell work. There is not much interference between the two movements, so you can maintain a relatively high intensity throughout the whole workout. 1 or 2 sets on the deadlifts with quick transitions between stations makes for a great workout.

WOD Prep:

1 Round

10 Deadlifts

10 Abmat Sit-ups

Metcon (Time)

“Undead”

5 Rounds:

30 Deadlifts (45/35)

25 AbMat Sit-Ups
Weight on Barbell should be something atletes can do in 1 to 2 rounds.

12 min Time Cap

Friday 10/05/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min: Matt Chan A and B

3 min: Mobility:

Front Rack Stretch 1:00

Chest stretch :30 each side

Warm-up

15 min to Review and Prep WOD Movements:

Wall Ball: Keep the chest tall and ball in the front rack position. Drive with the hips and push through your heels. Set up about an arm’s length away from the wall or rig.

5 Front Squats

5 Push Press

5 Wall Balls

Hang Power Clean: Big Drive with the hips and fast elbows will be your friends here.

Find the Hang

Hang to High Pull

Hang Power Clean

Box Jump: Jumping up and stepping down will allow you to keep moving for more of the minute. Though it takes a tad longer per rep, the pace will be one you can sustain for the majority of the minute.

Tall Hops

Step Ups – no bounce 🙂

3 Box Jumps

Push Press: Be sure to keep your chest tall with each dip. Again, focus on pushing out of your heels in this movement. Heels should stay glued to the floor for the whole minute.

Find the Dip Position

Dip Drive Punch!

Burpee: Step backs are ok, again that will help with the pacing. Open those hips all the way at the top. Landing your feet just outside your hands will help allow you to get oxygen into your lungs. Breathing in burpees is super important! 🙂

3 Burpees

Metcon

25 min to Prep and Complete the WOD:

Today we are revisiting the Aerobic Power Intervals from the Level Method. But this time we’ll be running it with an empty bar. You should get more reps in on the barbell movements, and actually get more work done. We will retest this at the end of the month. If you are consistent in coming to classes, working with the right empty barbell for you, and pushing your pace in the metcons, you will see improvement in that gas tank at the end of the month.

Set your number in the first round, and push to keep it through rounds 2 and 3. Save a little time at the end of each minute in the first round, and don’t go 100%. Don’t sand bag it, but save a little gas for the final round. Set up your area to make the transitions as quick and efficient as possible.

WOD Prep:

1 Round:

3 Wall Ball

3 Hang Power Clean

3 Box Jump

3 Push Press

3 Burpee

Aerobic Power Interval – Empty Bar (AMRAP – Reps)

3 Rounds for Reps:

1 min: Wall Balls

1 min: Hang Power Clean (45/55)

1 min: Box Jumps (24/20)

1 min: Push Press (45/35)

1 min: Burpee

1 min: Rest

Thursday 10/04/2018


Ashburn CrossFit – CrossFit

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Warm-up

12 min:

400 m Run

:30 Sec

Quad Stretch

Side Lunge

Active Spidermans

Active Samson

Push-ups to Down Dog

Air Squats

Toe Walk

Heel Walk

High Skip

Mobility:

3 min:

Pigeon Stretch: 1 min each side

PVC Pass Thru: 1 min

Warm-up

10 min to Review and Prep WOD Movements:

Pull up Prep

10 Scap Pull-ups

10 Kipping Swings

1-3 Strict Pull-ups/ Negatives

3 Kipping Pull-ups/ Jumping Pull Ups

Push-ups:

Straight Body, Chest Contact, Elbows Locked

Push up Prep

10 Second Push-up Plank hold

10 Second Bottom Position Hold

5 Push-ups/ Elevated using a box or bench

Air Squats

Maintain Tension in the Core

Using Arms as Counterbalance

Air Squat Prep

10 Second Bottom Position Hold

5 Pausing Air Squats (2 seconds at top and bottom)

Metcon

Nope, it’s not Memorial Day, but this is a good one to trow in occasionally to gauge how you’re doing. Like any other bench mark, it’s a chance to take stock of your improved fitness. :). You have the choice of completing a half Murph or a Quarter Murph today, but your time cap will be 30 min.

WOD Prep:

1 Round

100 Meter Run

5 Pull-ups

10 Push-ups

15 Air Squats

Half “Murph” (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run
Break the pull ups, push ups, and squats as ou see fit. 🙂

And you know you’re already thinking about May. So here’s your first practice run! 🙂

Quarter “Murph” (Time)

400m run

25 Pull Ups

50 Push ups

75 Air Squats

400m Run

Wednesday 10/03/2018


Ashburn CrossFit – CrossFit

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Warm-up

10 Min:

:30 Seconds

Jumping Jacks

Walkouts

Active Samson

Wide Stance Walkouts

Air Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility:

2 Min:

Front Rack Stretch – 1 Minute

Overhead Stretch on Wall – 1 Minute

Warm-up

10 min to Review and Prep Clean and Jerk;

Hook Grip, Full Extension of hips BEFORE using the arms

Movement Prep:

Hang Muscle Cleans

Hang Power Cleans

Power Cleans

Strict Press

Push Press

Push Jerk

Clean and Jerks

Weightlifting

Athletes have 20 Min to work up to a heavy Clean and Jerk weight. Not going for 1RM. Going for great form under tension. Training the brain to work well under weight.

Clean and Jerk (3-3-2-2-1-1-1)

Not necessarily going for a 1RM today. We want to work GOOD FORM under some weight, getting heavier than what you will use in Gwen.

Metcon

15 min to Prep and complete WOD:

ALL athletes will be using an empty bar today. Remember, the basic goal with an empty bar is form and speed. You should be feeling the lactic acid building up in the muscles, that burning feeling.

“Gwen” is a fun and different benchmark workout. Today we are focused on the conditioning. MetCON. 🙂 This means that there is no pause or re-gripping at any point on the ground. Athletes may pause briefly in the front rack before bringing the bar back down to the hips.

There is no time component to the workout today. Rest enough between each round so that you can finish the reps unbroken. BUT… we want to aim to get this done in under 10 minutes.

Metcon (Time)

“Gwen’s Sister”

15-12-9

Clean and Jerks

Empty Barbell
Empty Barbell – but beautiful form!