CrossFit begins with the belief that fitness is for everybody. We've created a program that will bes CrossFit isn't only for elite athletes and first responders.
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We've created a program that will best prepare trainees for any physical contingency—not only for the unknown, but for the unknowable. It's for men, women and children exploring fitness for the first time in their lives. The secret of our success is summed up by the following: our classes are highly coached, safe, supportive and are SCALED to meet the needs of the individual. Capital CrossFit is a
program of Capital MMA & Elite Fitness, a successful team of Mixed Martial Arts and Elite Fitness practitioners, currently training at multiple facilities in the greater Washington DC metropolitan area. We offer classes in Gracie (aka Brazilian) Jiu-Jitsu, Muay Thai Kickboxing, MMA, CrossFit, She'Safe Women's Self-Defense and Yoga.
Monday
Date: 12/4/23
Warm-up
3 Rounds of:
10 x SDHP
10 x Push-ups
10 x Band pull-a-parts
WOD
“Ingrid”
10 Rounds for time of:
3 x Power sn**ch (135 #/95 #)
3 x Bar facing burpees
Extra (if you want)
DB Lateral raise 10-6-8-8
DB or BB Skullcrushers 10-6-8-8
The first two sets are warm-ups, working up in weight. The two sets of eight are your working sets to failure. If you can do more than eight, keep going until failure.
Friday
Date: 12/1/23
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Warm-up
3 Rounds of:
10 x Push-ups
10 x Band pull-a-parts
10 x Rows
WOD 1
Bench press or Floor press 3-3-3-3-3 (climbing or across)
WOD 2
4 Rounds for time of:
25 x Push-ups
20 x Walking lunges (Rx’d is with no weight, but feel free to add weight if you want.)
15 x Chin-ups
Thursday
Date: 11/30/23
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Warm-up
3 Rounds of:
10 x SDHP
10 x Face pulls
20 x Single unders
WOD
12-24-36 for time of:
Alternating DB Sn**ches (Athlete’s choice of weight)
T2B
100 x Double unders after each round.
Wednesday
Date: 11/29/23
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Warm-up
3 Rounds of:
10 x Walking lunges
5 x Inch worms
100m Jog
WOD
25 Min AMRAP of:
30 x Air squats
200m Run
60m Farmer’s carry (Athlete’s choice of weight)
Tuesday
Date: 11/28/23
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Warm-up
3 Rounds of:
10 x Good mornings
10 x Push press
10 x Rows
WOD
10 Rounds, not for time, of:
5 x Deadlift (50-60% 1RM)
5 x HSPU or Shoulder press (Athlete’s choice of weight, but challenge yourself)
5 x Strict C2B Pull-ups
Monday
Date: 11/27/23
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Warm-up
3 Rounds of:
10 x Goblet squats
10 x Push-ups
10 x 10 x Walking lunges
WOD 1
Back squat 5-5-5-5-5 (climbing or across)
WOD 2
12 Mins EMOM of:
Min 1: Burpee box jumps (24”/20”)
Min 2: Hollow rocks
Min 3: rest
Wednesday
Date: 11/22/23
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Warm-up
3 Rounds of:
10 x Air squats
10 x Push press
20 x Single unders
WOD
3 Intervals, each for time, of:
50 x Double unders
30 x Wall balls (20 #/14 #)
10 x Clean and jerks (155 #/105 #)
1:1 Work/Rest ratio
Tuesday
Date: 11/21/23
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Warm-up
3 Rounds of:
10 x Push-ups
10 x Walking lunges
100m Jog
WOD
4 Rounds for time of:
400m Run
15 x Box jumps (24”/20”)
15 x GHD Sit-ups or Weighted Sit-ups
12 x Ring dips
Monday
Date: 11/20/23
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Warm-up
3 Rounds of:
10 x SDHP
10 x Shoulder pass throughs
10 x Rows
WOD
For time:
10-8-6-4-2 Squat sn**ch (Athlete’s choice of weight)
20-16-12-8-4 C2B Pull-ups
Friday
Date: 11/17/23
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Warm-up
3 Rounds of:
10 x Rows
10 x Band pull-a-parts
10 x Walking lunges
WOD
For time:
3 Rounds of:
20 x Alt step-ups (20”/16”, 45 #/33 # BB in back rack)
10 x Pull-ups
10 x V-ups
Then
400m Farmer’s carry (Athlete’s choice of weight)
Then
6 Rounds of:
10 x Alt step-ups (20”/16”, 45 #/33 # BB in back rack)
5 x Pull-ups
5 x V-ups
Thursday
Date: 11/16/23
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Warm-up
3 Rounds of:
10 x Goblet squats
10 x Push press
10 x Shoulder pass throughs
WOD
For time:
120 x Wall balls
Every 2 Mins starting at the 0:00 complete 10 x DB Sn**ch (Athlete’s choice of weight)
Extra (if you want)
100 x Face pulls (These need to slow and controlled on the negative portion. Pull hands roughly to eye level.
Wednesday
Date: 11/15/23
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Warm-up
3 Rounds of:
10 x Push-ups
10 x Box jumps
10 x Rows
WOD
4 Rounds for time of:
400m Run
12 x Burpee box jump overs (24”/20”)
15 x Ring rows
Tuesday
Date: 11/14/23
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Warm-up
3 Rounds of:
10 x Shoulder press
10 x KB Swings
100m Jog
WOD 1
Deadlift 5-3-1-5-3-1
The second 5-3-1 should be heavier than the first.
WOD 2
3 Rounds for time of:
20 x 10m Shuttle runs
20 x Push press (95 #/65 #)
Monday
Date: 11/6/23
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Warm-up
3 Rounds of:
10 x Goblet squats
10 x SDHP
10 x Face pulls
WOD 1
20 Mins E2MOM of:
2 x Hang squats cleans
WOD 2
15 Mins for Max Distance of:
Walking lunges
Every time you have to stop, perform 10 x Hand Release Push-ups
Friday
Date: 11/3/23
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Warm-up
3 Rounds of:
10 x Push-ups
10 x KB Swings
10 x Shoulder pass throughs
WOD 1
DB Bench press or DB Floor press 20-20-20 (climbing or across)
WOD 2
Ring dips 10-10-10-10
Complete 10 reps per set no matter what. If you need to use a band to do so, then use a band. If 10 reps is too easy, add weight.
WOD 3
7 Mins AMRAP of:
2 x Power sn**ch (75 #/55 #)
2 x Burpees
4 x Power sn**ch (75 #/55 #)
4 x Burpees
6 x Power sn**ch (75 #/55 #)
6 x Burpees…….
Keep adding 2 reps each round.
Thursday
Date: 11/2/23
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Warm-up
3 Rounds of:
10 x Walking lunges
10 x Rows
100m Jog
WOD
20 Mins AMRAP of:
20m 2 KB/DB Front rack walking lunges (Athlete’s choice of weight)
100m Sprint
10 x Strict chin-ups
Wednesday
Date: 11/1/23
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Warm-up
3 Rounds of:
10 x Push press
10 x Band pull-a-parts
20 x Single unders
WOD
4 Rounds for time of:
60 x Double unders
20 x Hollow rocks
6 x Push jerks (Athlete’s choice of weight. Approximately 70% 1RM)
15 x GHD Sit-ups or Weighted Sit-ups
2 Mins rest
Tuesday
Date: 10/31/23
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Warm-up
3 Rounds of:
10 x Rows
10 x Shoulder press
100m Jog
WOD
“Half Murph”
For time:
800m Run
50 x Pull-ups
100 x Push-ups
150 x Squats
800m Run
Must begin and end with runs, but can partition the rest as needed.
Monday
Date: 10/30/23
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Warm-up
3 Rounds of:
10 x Good mornings
10 x Reverse hypers
10 x SDHP
WOD 1
Deadlift 2-2-2-2-2-2-2 (climbing or across)
WOD 2
3 Rounds for time of:
30 x DB Sn**ch (Athlete’s choice of weight)
25 x Toes to bar
Friday
Date: 10/27/23
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Warm-up
3 Rounds of:
10 x Walking lunges
10 x Jumping ring dips
10 x Shoulder pass throughs
WOD
20 Mins AMRAP of:
20yd Overhead walking lunges (45 #/25 # plate)
15 x Air squats
10 x Ring dips
Thursday
Date: 10/26/23
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Warm-up
3 Rounds of:
10 x SDHP
10 x Push-ups
20 x Single unders
WOD 1
Power clean 5-3-1-5-3-1
The second 5-3-1 should be heavier than the first.
WOD 2
10 Mins AMRAP of:
30 x Double unders
20 x Sit-ups
10 x Burpees
Wednesday
Date: 10/25/23
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Warm-up
3 Rounds of:
10 x Rows
10 x Air squats
10 x Push press
WOD
4 Intervals, each for time, of:
12 x Strict pull-ups (Weighted if possible)
15 x Thrusters (95 #/65 #)
400m Run
3 Mins rest between rounds.
Tuesday
Date: 10/24/23
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Warm-up
3 Rounds of:
10 x Good mornings
10 x Reverse hypers
5 x Inch worms
WOD
21-15-9-15-21 for time of:
Deadlift (225 #/155 #)
Box jumps (24”/20”)
T2B
Our next Muay Thai Smoker will be Saturday, December 2nd at 2:00pm at our Loudoun/Dulles location.
If you are interested and would like to submit your fighter list, please send me the following information no later than next Wednesday, November 1st.
Fighter List:
Name
Age
Height
Weight
Experience
All fighters will be doing modified Thai rules. No elbows or knees to the head. All other Thai striking techniques are allowed (punching, kicking, knees, sweeps and clinch) are legal.
Fighters will be required to wear:
16oz gloves
Sparring shin-guards(no slip ons)
Mouthpiece
Cup
Thai shorts
If you have any questions please let me know! E-mail: [email protected]
Monday
Date: 10/23/23
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Warm-up
3 Rounds of:
10 x SDHP
10 x Push press
10 x Rows
WOD
21-15-9 for time of:
Hang power clean and jerk (135 #/95 #)
C2B Pull-ups
Extra (if you want)
BB curls 10-6-8-8
Bent over lateral raise 10-6-8-8
The first two sets are warm-ups, working up in weight. The two sets of eight are your working sets to failure. If you can do more than eight, keep going until failure.
Friday
Date: 10/20/23
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Warm-up
3 Rounds of:
10 x Rows
10 x Walking lunges
10 x Shoulder press
WOD
5 Rounds NOT for time of:
6 x Strict Chin-ups (If this is too easy, add weight)
8 x Box step-ups L leg (20”/16”) (BB in back rack. Athlete’s choice of weight.)
8 x Box step-ups R leg (20”/16”) (BB in back rack. Athlete’s choice of weight.)
10 x DB Push press (Athlete’s choice of weight)
Thursday
Date: 10/19/23
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Warm-up
3 Rounds of:
10 x Push-ups
10 x Box step-ups
10 x Face pulls
WOD 1
Bench press or Floor press 5-5-5-5-5 (climbing or across)
WOD 2
8 Rounds double alternating tabata of:
Box jumps (24”/20”)
Ring dips
Wednesday
Date: 10/18/23
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Warm-up
3 Rounds of:
10 x SDHP
10 x Walking lunges
100m Jog
WOD
4 Rounds for time of:
400m Run
50 x Air squats
20 x DB Sn**ch (Athlete’s choice of weight)
15 x T2B
2 Mins rest
Tuesday
Date: 10/17/23
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Warm-up
3 Rounds of:
10 x Rows
10 x Push-ups
10 x Band pull-a-parts
WOD
40-30-20-10 for time of:
Pull-ups
Burpees
100m KB/DB Front rack carry after each round. Athlete’s choice of weight.
Monday
Date: 10/16/23
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Warm-up
3 Rounds of:
10 x Goblet squats
10 x Good mornings
10 x Reverse hypers
WOD
10-9-8-7-6-5-4-3-2-1 for time of:
Deadlift (275 #/185 #)
Front squat (155 #/105 #)
Core
50 x Reverse hypers
Thursday
Date: 10/12/23
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Warm-up
3 Rounds of:
10 x Good mornings
10 x Rows
100m Jog
WOD
5 Rounds for time of:
400m Run
12 x Deadlift (225 #/155 #)
10 x C2B Pull-ups
1 Min rest
Wednesday
Date: 10/11/23
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Warm-up
3 Rounds of:
10 x Shoulder press
10 x Face pulls
20 x Single unders
20 Mins AMRAP of:
50 x Double unders
12 x T2B
10 x Push press (Athlete’s choice of weight)
Tuesday
Date: 10/10/23
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Warm-up
3 Rounds of:
10 x Goblet squats
10 x Jumping ring dips
10 x Rows
WOD
For time:
25 x Ring dips
75 x Back squats (135 #/95 #)
25 x Ring dips
75 x Pull-ups
25 x Ring dips
Monday
Date: 10/9/23
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Warm-up
3 Rounds of:
10 x SDHP
10 x Shoulder pass throughs
10 x Push-ups
WOD 1
20 Mins E2MOM of:
2 x Power sn**ch
WOD 2
21-15-9 for time of:
Hang power cleans (115 #/80 #)
Burpees
Core
75 x ABMAT Sit-ups
Friday
Date: 10/6/23
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Warm-up
3 Rounds of:
10 x Goblet squats
10 x Rows
100m Jog
WOD
3 Rounds for time of:
800m Run
20 x Chin-ups
10 x Back squats (Athlete’s choice of weight, but go heavy. Racks allowed.)
Extra (if you want)
4 Rounds of:
50 x KB/DB Front rack carry
100m Farmer’s carry
Rest as needed between rounds.
Thursday
Date: 10/5/23
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Warm-up
3 Rounds of:
10 x SDHP
10 x Push-ups
20 x Single unders
WOD
Every 4 Mins, for 5 Rounds of:
40 x Double unders
15 x Burpees
10 x DB Sn**ch (Athlete’s choice of weight)
If you can’t complete one round in 4 Mins, just do 5 rounds for time.
Wednesday
Date: 10/4/23
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Warm-up
3 Rounds for time of:
10 x Goblet squats
10 x Push press
10 x Rows
WOD
8 Rounds for time of:
10 x DB Thrusters (Athlete’s choice of weight)
4 x Weighted strict pull-ups (Athlete’s choice of weight)
Extra (if you want)
BB curls 10-6-8-8
Hammer curls 10-6-8-8
The first two sets are warm-ups, working up in weight. The two sets of eight are your working sets to failure. If you can do more than eight, keep going until failure.
Tuesday
Date: 10/3/23
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Warm-up
3 Rounds of:
10 x Shoulder press
10 x Box step-ups
100m Jog
WOD
On a 25 Min clock:
1 Mile Run
Then perform an AMRAP of:
10 x Push-ups
20 x Walking lunges
30 x ABMAT Sit-ups
Monday
Date: 10/2/23
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Warm-up
3 Rounds of:
10 x SDHP
10 x Reverse hypers
10 x Rows
WOD
5-4-3-2-1 for time of:
Power cleans (225 #/155 #)
Box jumps (30”/24”)
Rope climbs
Friday
Date: 9/29/23
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Warm-up
3 Rounds of:
10 x Air squats
10 x Push press
10 x SDHP
WOD
5 Rounds for time of:
15 x Wall balls (20 #/14 #)
15 x Power sn**ch (95 #/65 #)
23520 Overland Drive
Dulles, VA
20166
| Monday | 4:30pm - 8pm |
| Thursday | 4:30pm - 8pm |
| Friday | 5pm - 7pm |
| Saturday | 10am - 12pm |
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Capital MMA & Elite Fitness Loudoun
Overland Drive, Sterling
