Saturday 01/12/2018


Announcements

5 Week “Winter Melt” Lifestyle and Nutrition Challenge starts Monday, January 15th! Sign up soon!

Ashburn CrossFit – CrossFit

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Warm-up

10 min:

:30 Seconds

Jumping Jacks

Body Weight Good Mornings

Walkouts

Active Samson

Active Spidermans

Air Squats

2 min: Mobility

Wrist Stretch – :30 Seconds

Warrior Squats – 1 Minute

Warm-up

12 min to review and prep WOD movements: use an empty barbell

You can think about your Elbows in every bar bell movement today

Deadlift

With straight arms placed outside of the legs in the start position, athletes can work to pull their elbows towards each other and back towards the body.

Movement Prep

Hip Hinges

Deadlifts

Hang Power Clean

Elbows High and Wide

Fast Elbows

Hang Power Clean Prep

Hang Power Cleans

Front Squat

Rise Elbows First

Front Squat Prep

Pausing Front Squats

Front Squats

Push Jerk Prep

Pausing Push Jerks (Pause in Dip and Overhead) Elbows stay high in the dip and lock out in the catch

Push Jerks

Clusters = Clean plus a Thruster. 🙂

Keep the belly tight ALL THE WAY THROUGH the movement.

Movement Prep

Squat Clean

Thruster

Clusters

Build to workout weight

Metcon

30 min to Prep and Complete WOD:

Another team workout for today where athletes are looking to get as far as possible over the 25 minutes, breaking up repetitions as desired. One weight for all movements, using the push jerk to help athletes decide their loading. It should be a weight that they are confident they could push jerk for 15+ reps if they needed to when fresh. With the row requiring a little longer of a transition, holding out a little longer than athlete would on a bike will help teams minimize the amount of changeovers. Depending on the team, this will likely be between 10-15 calories. On the barbell movements, striving for 8-10 repetitions depending on the movement is a great place to start. The only movement that will likely be performed in smaller sets, possibly singles, is the clusters at the end. While 8-10 repetitions are a great goal, similar to yesterday we want athletes to avoid nearing failure. Your sets on the Push Jerks may be smaller by that point.

WOD Prep:

1 Round

6 Calorie Row

6 Deadlifts

6 Hang Power Cleans

6 Front Squats

6 Push Jerk

6 Clusters

3 reps per athlete, finish one station before beginning the next.

Metcon (AMRAP – Reps)

“Hard Pass”

Teams of 2

AMRAP 25:

60/45 Calorie Row/ Bike

60 Deadlifts

50/40 Calorie Row

50 Hang Power Cleans

40/30 Calorie Row

35 Front Squats

25 Calorie Row

25 Push Jerks

12 Calorie Row

12 Clusters
Teams will hopefully lift the same weight, if not, multiple bars are ok. ONE WEIGHT across all movements for each athlete. Push Press weight will be your guide. Pick a weight you could do 15 of unbroken while fresh.

Thursday 01/10/2019


Announcements

Reminder! 5pm and 6pm classes are moving to 5:30pm and 6:30pm starting Monday 1/7! No more 7pm.
5 Week “Winter Melt” Lifestyle and Nutrition Challenge starts Monday, January 15th! Sign up soon!

Ashburn CrossFit – KIDSTRONG

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Warm-up

Hot pizza!!!!

Plank Hold Work

Skills

1. Floor Press: This one is new, and as adults, we don’t do it that often. Basically here is what you’re looking for:

– Straight body, will legs out long. They CAN be bent at the knees if that is more comfortable with feet flat on the ground. BUT…. the important part is to push the back, ALL OF THE BACK, into the floor. They’ll have to really squeeze their belly to make it happen.

– Arms start at a 90 degree angle with elbows on the ground.

– Grip the bar in a clean width.

– Push the bar straight up. It actually arcs backwards a tad to be above their shoulders at the finish.

Call “Squeeze the belly, Squeeze the glutes. Push to the sky!” for each rep they practice.

Start with PVC. Have them do reps on your call. Start with finding the start position. then find the top position. Then have them do full reps on your call. Finally have them do a set of five on their own. You may wind up having them pair up on this one too. Try to keep them solo, but if it makes logistics easier to pair them up, go for it. 🙂

IF they are solid in form, start with the super light bars. You can add a little weight if you want.

2. Plate flips: This one is like a thruster. Grab the plate on the sides with thumbs out (at 3 and 9 on the clock). Stand and pop the hips as the plate flips on the way up to be pushed to full extension over the head.

Look for – Angry Gorilla Chest

Big Hip Pop

Full Extension of the arms overhead

Practice reps on your call. They should all be able to do the ten pound plates. If not, go to the fives.

3. Bear Crawl – Really important here that the kids put weight into their arms and shoulders here. They’ll get tired and bring their hips down, or barely put their hands down keeping all the weight in their legs. We want to build their arms and shoulders here. It’s just one way down from one green line to the opposite green line. Just practice a few do

Metcon

wn and backs with them.

Flow will be important in today’s WOD. Save one Lane for the Bear Crawls. Have the kids share the set of squares just in front of the rig. The line of squares next to the wall should be saved for the bear crawls.

Metcon (No Measure)

AMRAP 8

10 Floor Press

5 Plate Flips

12m Bear Crawl
The Bear Crawl will be from one breen line to the other. Have them all go in the same direction, so no one bumps heads.

Game

Tuesday 01/08/2019


Announcements

Reminder! 5pm and 6pm classes are moving to 5:30pm and 6:30pm starting Monday 1/7! No more 7pm.
5 Week “Winter Melt” Lifestyle and Nutrition Challenge starts Monday, January 15th! Sign up soon!

Ashburn CrossFit – KIDSTRONG

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Warm-up

1. Down and Backs:

Lunges

Bunny Hops

Bear Crawl

Crab Walk

Kangaroo Jumps

2. Head, Shoulders, Knees and……..BALL:

Kids pair up and face their partner with a dodge ball between them. They will hang out in the bottom of a squat while coach calls out “head”, “Knees”, “toes” , “ears”, etc…. and kids touch that part with their hands. Call out “Ball!” and the partner who gets to it first wins. The other partner does 4 or 5 reps of something you decide.

Skills

1. Goblet Squats – WHen squatting, always build the skill. Start with just air squats. Make sure that is moving and working well, then you can have them add weight. ALways use boxes. These guys are always changing due to growth spurts etc. So I really want to get them to practice good motor patterns.

– Air Squats 3-2-1-0 (3 seconds down, 2 second hold at the bottom, 1 second up, no rest between)

– Air Squats – no hold, regular pace. Make sure they are keeping their midline solid.

– Only when you see it solid, add a small KB or DB for the goblet squat. They should be able to do 10 fresh with great form at their chosen (or given) weight. You should always assign their weights. 🙂

2. Ring Rows – One rep starts from full extension, to rings to chest, then back out to full extension. You’re looking for the body to stay super tight. If they are arching, have them step their feet in a little closer.

– Find extended position

– Find top position

– Find extended position again. Explain that this is a full rep.

– Five Ring Rows on your count.

– Another set of five on their own.

3. Jump Rope, Fast Feet. Size the up, and let them go. 🙂 ALL athletes should try to practice the jump ropes. IF they are super frustrated or trip a lot, you can switch them to fast feet.

Metcon

The only reason to partner here is the ring rows, so we don;t have to set too many up. If you find them waiting for equipment, have them wait while doing jumping jacks. 🙂

Metcon (No Measure)

AMRAP 5

7 Goblet Squats

7 Ring Rows

20 Fast Feet or Jump Ropes

Rest 2 min

AMRAP 5

7 Goblet Squats

7 Ring Rows

20 Fast Feet or Jump Ropes
WOrk with a partner. One athlete will start on the Squats, and one on the Ring Rows

Game