Workouts for Week of June 18

Blaze Carmical WOD Leave a Comment

Workouts for Week of June 18

Sunday 1.1.13.1

NOVICE INTERMEDIATE ADVANCED
BN 5X5

4X8 Pendlay Row

Med Ball Clean Technique Work

19 min AMRAP:
10 Ring Rows
15 Med Ball CN (20/14#)
90 Single Unders

BN 8 @65, 70, 75, 8+@80%

4X8 Pendlay Row

Med Ball Clean Technique Work

17 min AMRAP:
10 Archer Ring Rows
15 Med Ball CN (35/20#)
30 Double Unders

4X8
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

20/10 Rope Climbs

1RM BN

4X8 Pendlay Row

Med Ball Clean Technique Work

15 min AMRAP:
10 Archer Ring Rows
15 Med Ball CN (45/30#)
30 Double Unders

4X8
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Monday 1.1.13.2

NOVICE INTERMEDIATE ADVANCED
SN 6X3

25 – 20 – 15
Burpees
Scaled Dips
50 – 40 – 30
Toes to Rig

SN 3 @65, 70, 75, 80, 85, 90%

25 – 20 – 15
Burpees
Scaled Dips
35 – 30 – 25
Hanging Knee Raises

4X8
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

2 BJ @95% Max Height

SN 2X3 @75, 80, 3@85, 90%

25 – 20 – 15
Burpees
Dips
TTB

4X8
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Tuesday 1.1.12.3

NOVICE INTERMEDIATE ADVANCED
FRSQ 5X5

Run 2X800m, 3:00 Rest

FRSQ 8 @65, 70, 75, 8+@80%

Run 3X800m, 2:30 Rest

Handstand Skill Work

FRSQ 1RM

Run 4X800m, 2:00 Rest

Wednesday 1.1.13.4

NOVICE INTERMEDIATE ADVANCED
Lunge Skill Work

DL 5X5

10 Thrusters (45/35#)
25 Bar in Rack Pull Ups
45 Push Ups
Rest 2:00
10 Thrusters
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters
10 Pull Ups
20 Push Ups

Cossack Squat Work

DL 8 @65, 70, 75, 8+ @80%

10 Thrusters @65%
25 Pull Ups
45 Hand Release Push Ups
Rest 2:00
10 Thrusters @65%
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters @65%
10 Pull Ups
20 Push Ups

4X8
DB Flyes
Side Banded Raises

Pistol Skill Work

DL 1RM

10 Thrusters @65%
25 Pull Ups
45 Hand Release Push Ups
Rest 2:00
10 Thrusters @65%
15 Pull Ups
30 Push Ups
Rest 1:00
10 Thrusters @65%
10 Pull Ups
20 Push Ups

4X8
DB Flyes
Side Banded Raises

Thursday 1.1.12.5

NOVICE INTERMEDIATE ADVANCED
PR 5X5

2k Row

DU skill work

PR 8 @65, 70, 75, 8+ @80%

For time:
Row 1000m
STO 30 @65%
Row 1000m

4X8
Side Cable Lowers (neutral grip)
Front Banded Raises

DU/TU skill work

PR 1RM

For time:
Row 1000m
STO 30 @65%
Row 1000m

4X8
Side Cable Lowers (neutral grip)
Front Banded Raises

Friday 1.1.13.6

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

For time:
21-15-9
SN (@55% of heaviest CNJK triple from above)
OTB Burpees

Pull Up Skill Work

CNJK 3 @65, 70, 75, 80, 85, 90%

For time:
21-15-9
SN @55%
OTB Burpees

4X8
Lying DB Pull Downs
Banded Face Pulls

Accumulate 21 MU/MU skill work

CNJK 2X3@75, 80, 3@85, 90%

For time:
21-15-9
SN @55%
OTB Burpees

4X8
Lying DB Pull Downs
Banded Face Pulls

Saturday 1.1.13.7

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

4 RFT:
15 Scaled HSPU
30 Lunges
10 KBS (40/30#)
Rest 1:15

BKSQ 8 @65, 70, 75, 8+ @80%

4 RFT:
15 HSPU
20 Cossack Squats
10 KBS (50/35#)
Rest 1:00

4X8
Standing Unilateral Leg Curls
Reverse Hyper Extensions

BKSQ 1RM

4 RFT:
15 Def HSPU
15 Pistols
10 KBS (70/55#)
Rest :45

4X8
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Workouts Week of June 12

Blaze Carmical WOD Leave a Comment

Workouts Week of June 12

Sunday 1.1.12.1

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

6 RFT:
90 Single Unders
20 Toes to Rig
15 min cutoff

CNJK 3 @67, 73, 78, 2X1 @83, 89, 91, 95%
Continue on to 3RM FRSQ for the day6 RFT:
35 DU
15 Hanging Knee Raises
15 min cutoff

3X15
Bulgarian Split Squats
KB Shrugs

3 BJ @90% Max Height

CNJK 2X3 @75, 2X2@80, 2@85, 90, 95%
Continue on to 3RM FRSQ for the day

6 RFT:
35 DU
10 TTB

3X15
Bulgarian Split Squats 
KB Shrugs

Monday 1.1.12.2

NOVICE INTERMEDIATE ADVANCED
Run 2X1200m
3:00 rest in betweenAccumulate 80 KBS(35/25#)<s/span>
Run 2X1200m
3:00 rest in betweenAccumulate 80 KBS (45/30#)
Run 2X1200m
3:00 rest in betweenAccumulate 80 KBS (55/35#)

Tuesday 1.1.12.3

NOVICE INTERMEDIATE ADVANCED
Cossack Squat Skill Work or Lunges

DL 5X5

25 – 20 – 15 – 10
Thrusters
Push Ups
15 – 12 – 9 – 6
Scaled Bar Pull Ups

Cossack Squat Skill Work

DL 15 @45, 50%

25 – 20 – 15 – 10
Thrusters @35%
Push Ups
15 – 12 – 9 – 6
Pull Ups

3X15
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 5@50, 5@60, AMrAP @70%

25 – 20 – 15 – 10
Thrusters @35%
Push Ups
15 – 12 – 9 – 6
CTB Pull Ups

3X15
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Wednesday 1.1.12.4

NOVICE INTERMEDIATE ADVANCED
PR 5X5

1k Row – Test

Alternate sets, NFT:
25 – 20 – 15 – 10
STO @35% (of JK)
60 – 40 – 20
Ab Mat Sit Ups

PR 15@45, 50%

1k Row – Test

Alternate sets, NFT:
25 – 20 – 15 – 10
STO @35% (of JK)
60 – 40 – 20
Ab Mat Sit Ups

3X15
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

DU skill work

PR 5@50, 5@60, AMrAP@70%

1k Row – Test

Alternate sets, NFT:
25 – 20 – 15 – 10
STO @35% (of JK)
21-15-9
GHD Sit Ups/Ext

3X15
Figure 8 with lacrosse ball on wall, arm straight out in front
Change plates raise and lower to sides, pronated, supinated, and neutral
Figure 8 with lacrosse ball on wall, arm straight out in front

Thursday 1.1.12.5

NOVICE INTERMEDIATE ADVANCED
3X15
W’s Y’s and T’sSN 6X3

EMOTM for 12 min: 4 CN + 4 JK @65%

Pull Up Skill Work

3X15
W’s Y’s and T’s

SN 3@67, 73, 78, 2X1 @83, 89, 91, 95%

EMOTM for 12 min: 4 CN + 4 JK @65%

Accumulate 24 MU

3X15
W’s Y’s and T’s

SN 2X3 @75, 2X2@80, 2@85, 90, 95%

EMOTM for 12 min: 4 CN + 4 JK @65%

Friday 1.1.12.6

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

Partition as needed:
35 Scaled HSPU
70 Lunges
85 Burpees

BKSQ 15@45, 50%
4X8 RDL @75% CNPartition as needed:
35 HSPU
70 Cossack Squats
85 Burpees

3X15
Single Leg KB Deadlifts
Reverse Hyper Extension

CN Skill Work

BKSQ 5@50, 5@60, AMrAP@70

Do not partition:
35 Deficit HSPU
70 Lunges/Pistols
85 Burpees

3X15
Single Leg KB Deadlifts
Reverse Hyper Extension

Saturday 1.1.12.7

NOVICE INTERMEDIATE ADVANCED
BN 5X5

Pose running warm up
A/B skips

6 RFT:
Sprint 50m
14 Ring Rows
7 Dips

Rain Plan
8 RFT:
AD :20
10 Ring Row
5 Dips

BN 15 @45, 50%

Pose running warm up
A/B skips

6 RFT:
Sprint 50m
14 Ring Rows
7 Dips

Rain Plan
8 RFT:
AD :20
10 Ring Row
5 Dips

3X15
Spider DB curls
DB Triceps Kickbacks
Wrist Roller

Lever/planche skill work
12/6 Rope Climb
100 WB for time (20/14#)BN 5@50, 5@60, AMrAP@70%

Pose running warm up
A/B skips

6 RFT:
Sprint 50m
14 Ring Rows
7 Dips

Rain Plan
8 RFT:
AD :20
10 Ring Row
5 Dips

3X15
Spider DB curls
DB Triceps Kickbacks
Wrist Roller

Vanguard Games CrossFit Grand Champions

Jenny Brannon WOD Leave a Comment

What an amazing day! The comaraderie, excitement and sweat were in full effect for the 10th anniversary of Vanguard Gym.

Thank you to all of the athletes, coaches and spectators for helping to make today a SUCCESS. Winners can pick up their prizes at the front desk of CrossFit Manassas.

Men’s RX = Michael Duff

Women’s RX = Katie Baldwin

Men’s Scaled = John Cary

Women’s Scaled = Jessica Clark

2017 Vanguard Games – Event 1

Douglas Esposito News, Vanguard Games Leave a Comment

 
Download the scorecard here:

2017 VG Games Scorecard

Event 1 – Individual Event – “Work Vs. MaX Snatch Ladder”

Time: Starts at 8am – you need to be fully warmed up – weights will be set up – DO NOT CHANGE ANY OF THEM!!!!

Description:

7 platforms

40 seconds to complete as many snatches as you can on each platform.

20 Seconds to transition to next platform

You can start anywhere you want but you can only go up in weight on each changeover.

 

Scoring:

For Points – most points win

1 point each for reps completed on platforms 1 and 2

2 points each for reps completed on platforms 3 and 4

3 points each for reps completed on platforms 5 and 6

4 points each for reps completed on platforms 7

 

Platform 1 2 3 4 5 6 7
M RX 95 105 115 125 135 145 155
W Rx’d 65 73 78 85 93 98 105
M Scaled 65 73 78 85 93 98 105
W Scaled 45 50 55 60 65 70 75
Points/rep 1 1 2 2 3 3 4

 

Movement Standards:

  1. Weight must begin on the ground and end locked out overhead in a snatch grip in one motion.
  2. Bar may not stop between the ground and locked out at the top.
  3. Muscle, Power, Split and Full variations of the Snatch are permitted.
  4. Hang snatches are not permitted as they violate movement standard 1
  5. Control your weights, keep yourself and others safe, and no bouncing the bar.

 

2017 Vanguard Games – Event 2

Douglas Esposito News, Vanguard Games

Download your scorecard here:

2017 VG Games Scorecard Event 2

EVENT 2 – Partner Workout

Time: Starts at 10 am

Description:
As a pair (M/M or F/F) complete, in order:

100 Wall Balls 10’
100 Burpees
100 Calorie Row

Only one partner works at a time (A/B).
You cannot partition.
You can switch at any time, as many times as you like.

Scoring: For time

Movement Standards:
Wall Ball – Hips must break the plane of the fold of the knee at the bottom, ball must make contact with the 10’ target. Rx’d 20/14# ball Scaled 14/10# ball

Burpees – chest must come in contact with the ground at the bottom of the movement and both hands much touch a target 6” from standing upstretched, fully extended hands.

Row – set the rower for calories.

 

 Divisions:

Men’s RX’d

Women’s RX’d

Men’s Scaled

Women’s Scaled

 

There will be event winners in each division for each event.

 

There will be Grand Champions in each Division for people who compete in all three events.

 

To qualify for RX’d grand champion you must do all three events RX’d

2017 Vanguard Games – Event 3

Douglas Esposito Competitions, News, Vanguard Games

Download scorecard here:

2017 VG Games Scorecard Event 3

EVENT 3 – “Fire-Team Formation”

Time: Starts at Noon
Teams of four – any MF configuration
Four Firebases – each approximately 250m away from each other.
You will have a mission to accomplish at each station.
You will be given a time hack to meet for each station. You must complete all your reps and make movement (run) to the next firebase when time starts. You cannot begin at a firebase until all four members of the fireteam are there and you have reached the correct time hack. If you are late you lose that time.
Winner is the team with the most points.

1. Firebase Push Up
Start Time against a running clock: 00:00
Mission: Fire Team Push Ups – AMRAP –
Description: Form a square with four people with their feet up on their teammates backs. Perform push ups in unison with nothing but all members hands touching the ground at the top of the movement.
Scoring: One point for each Fireteam pushup completed to standard.
Movement Standards: Chests must all begin on the ground and then end at the top of the movement with arms locked out – judge will issue the down command when the rep has been counted.
RX’d Fireteam push ups
Scaled fire team plank – 1 point for every 5 sec

2. Firebase Wall
Start Time against a running clock: 04:00
Mission: Get all members of the fireteam over the wall safely AMRAP
Description:
Scoring: One point for every person over the wall, every person must go over the wall before anybody repeats. Feet must be on the ground for the Rep to count.
RX’d men – 8’ wall
Rx’d women – 6’ wall
Scaled men – 6’ wall
Scaled women – 6’ wall with a 12” box

3. Firebase Lunge
Start Time against a running clock: 08:00
Mission: AMRAP Fire-Team Lunges
Description: All four members must stay in contact with their arms around each other’s’ shoulders and perform unison lunges.
Scoring: 1 point for every 5 lunges
Movement Standards: All four knees must be in contact with the ground at the same time. Judge will count.
Rx’d and Scaled are the same for this firebase.

4. Firebase Tire
Start Time against a running clock: 12:00
Mission: 2 min AMRAP Team Tire Flips
Description: The fireteam has 2 min to accumulate as many tire flips as possible in 2 min
Scoring: 1 point per tire flip
Movement Standards: Tire must start flat on the ground and be flipped 180 degrees by as many or few of the athletes on the fireteam as needed. Tire must stay inside designated area.
RX’d – 800 lb tire
Scaled – 500 lb tire

Workouts Week of June 4

Blaze Carmical WOD

Workouts Week of June 4

Sunday 1.1.11.1

NOVICE INTERMEDIATE ADVANCED
5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 Scaled HSPU (pike, knees on bench etc)
120 KBS (40/25#)
140 Lunges

5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 Scaled HSPU
120 KBS (55/35#)
140 Lunge

5X5 Partner Glute Ham Raises

3X10
Standing Unilateral Leg Curls
Reverse Hyper Extensions

HGPCN + PJK + PCN + JK

5×5 Tempo BKSQ (4242)
Start out light!

A/B Partner Workout, Accumulate:
100 HSPU
120 KBS (65/45#)
140 Pistols

5X5 Partner Glute Ham Raises

3X10
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Monday 1.1.11.2

NOVICE INTERMEDIATE ADVANCED
5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
20 Toes to Rig
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
15 Hanging Knee Raises
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

3X10
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

10/5 Rope Climbs/Legless Rope Climbs

5×5 Tempo BN (4242)
Start out light!
3X10 DB Row

Pose Run/sprint Warm-up
5 Rds:
10 TTB
100m Sprint
1:00 Rest

Rain Plan:
5 Rds:
15 Hanging Knee Raises
:30 AD sprint
1:00 Rest

3X10
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Tuesday 1.1.11.3

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

For time:
40 Box Jumps (20/12″)
50 Burpees (six inch jump standard)
75 DU/225 SU
Do not partition.

CNJK 2X2@70, 2@75, 4X1@80%

For time:
40 Box Jumps (24/20″)
50 Burpees (six inch jump standard)
75 DU/225 SU
Do not partition.

3X10
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

HGSN + OHSQ +SN

5 BJ @85% Max Height

CNJK 1@80, 85, 90, 4X1@85%

For time:
40 Box Jumps (30/24″)
50 Burpees (six inch jump standard)
75 DU
Do not partition.

3X10
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Wednesday 1.1.11.4

NOVICE INTERMEDIATE ADVANCED
Handstand Skill Work

5 RFT:
9 Thrusters (45/33#)
400m Run
1:30 Rest
40 min cutoff

Handstand Skill Work

5 RFT:
9 Thrusters @50%
400m Run
1:30 Rest
35 min cutoff

Handstand Skill Work

5 RFT:
9 Thrusters @50%
400m Run
1:30 Rest
30 min cutoff

Thursday 1.1.11.5

NOVICE INTERMEDIATE ADVANCED
Cossack Squat Skill Work

DL 3X10

3X15
DB Thruster (30/20#)
Scaled Bar Pull Ups

Pistol/Cossack Squat Skill Work

DL 10 @65, 70, 10+ @75%

3X15
DB Thruster (40/25#)
Pull Ups

3X10
DB Flyes
Side Banded Raises

Pistol Skill Work

DL 10 @65, 70, 10+ @75%

3X15
DB Thruster (50/35#)
CTB Pull Ups

3X10
DB Flyes
Side Banded Raises

Friday 1.1.11.6

NOVICE INTERMEDIATE ADVANCED
SN 6X3

EOMOTM for 20 min:
Odds) 3 CN + 3 JK
Evens) 6 Bench Dips

Pull Up Skill Work

SN 2X2@70, 2@75, 4X1@80%

EOMOTM for 20 min:
Odds) 3 CN + 3 JK @65%
Evens) 6 (Scaled) Ring Dips

3X10
Lying DB Pull Downs
Banded Face Pulls

Accumulate 18 MU

SN 1@80, 85, 90, 4X1@85%

EOMOTM for 20 min:
Odds) 3 CN + 3 JK @65%
Evens) 6 Ring Dips

3X10
Lying DB Pull Downs
Banded Face Pulls

Saturday 1.1.11.7
Saturday, June 10th is the Vanguard Games! We will be celebrating the gym’s TENTH ANNIVERSARY with a potluck (dish to pass), individual workouts, partner workouts and team workouts. Be on the lookout for the workouts this week, and be sure to let us know which dish you’re bringing on the sign up sheet at the front desk.

Order NOW – Men’s & Women’s Tanks!

Jenny Brannon WOD

Order your CrossFit Manassas Tanks NOW. Sizes Small to XXL. Place orders by Friday June 9th.

Women’s Tanks available in Banana Cream, Neon Pink, Neon Orange, Purple, and Black.

Men’s Tanks available in Gray, Purple, and Black.

 

ORDER HERE

 

Women's Tank Back - Small logo on front

Women’s Tank Back – Small logo on front

Men's Tank Back - Small Logo on Front

Men’s Tank Back – Small Logo on Front

Workouts for Week of May 28

Blaze Carmical WOD

Workouts for Week of May 28

Sunday 1.1.10.1

NOVICE INTERMEDIATE ADVANCED
Pull Up skill work

SN 6X3

10 Rounds
65 Single Under
15 WB (10/6#)
65 Single Under
14 WB
65 Single Under
13 WB
…….
65 Single Under
6 WB

Pull Up skill work

SN 3@67, 71, 75, 79, 2@83, 87, 90%

10 Rounds
25 DU
15 WB (14/10#)
25 DU
14 WB
25 DU
13 WB
…….
25 DU
6 WB

3X12
Lying DB Pull Downs
Banded Face Pulls

CTB skill work

SN 3@76, 2@80, 84, 88, 91, 88, 84%

10 Rounds
25 DU
15 WB (20/14#)
25 DU
14 WB
25 DU
13 WB
…….
25 DU
6 WB

3X12
Lying DB Pull Downs
Banded Face Pulls

Monday 1.1.10.2
MONDAY, MAY 29th: VANGUARD GYM/CROSSFIT MANASSAS IS CLOSED IN OBSERVANCE OF MEMORIAL DAY.

Tuesday 1.1.10.3

NOVICE INTERMEDIATE ADVANCED
BN 5X5
10 Ring Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (35/25#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (35/25#)

BN 12@60, 65, 12+@70%
10 Archer Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (45/30#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (45/30#)

3X12
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

18 Rope Climbs/9 Legless

BN 5@75, 3@85, AMrAP@95%
10 Archer Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (55/35#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (55/35#)

3X12
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Wednesday 1.1.10.4

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

FRSQ 3X3 heavier than CNJK

21-15-9
Thruster (45/33#)
(42-30-18) Toes to Rig
Bench Dips

CNJK 3@67, 71, 75, 79, 2@83, 87, 90%

FRSQ 3X3 to a max triple right off CNJK

21-15-9
Thruster @50%
Hanging Knee Raises
Dips

4 Rds on the 3:00 INT
3 Pos PSN+OHSQ @70-80%
3@ 70% Max Height Box JumpCNJK 3@76, 2@80, 84, 88, 91, 88, 84%

FRSQ 3X3 to a max triple right off CNJK

21-15-9
Thruster @50%
TTB
Dips

Thursday 1.1.10.5

NOVICE INTERMEDIATE ADVANCED
OHSQ/DR SN/Tall SN skill work – bar

Pose running drills

2 mi Test – 18 min cutoff

OHSQ/DR SN/Tall SN skill Work – bar

Pose running drills

2 mi Test – 16 min cutoff

OHSQ/DR SN/Tall SN skill Work – bar

Pose running drills

2 mi Test – 14 min cutoff

Friday 1.1.10.6

NOVICE INTERMEDIATE ADVANCED
On the 4:00 INT:
DL 5X5
11 Burpees after each set

Rest, then:
12 min AMRAP
6 Ring Rows
8 Push Ups
10 Air Squats

On the 6:00 INT:
DL 12@60, 65, 12+@70%
20 burpees after each set

Rest, then:

1/2 “Cindy:
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
DB Flyes
Side Banded Raises

BN 55@45%
Penalty of 20 Box Jumps (to be done immediately) every time you fail, rack, or the spotter touches the bar.

On the 5:00 INT:
DL 5@75, 3@85, AMrAP@95%
25 burpees after each set

Rest, then:

½ “Cindy”
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

3X12
DB Flyes
Side Banded Raises

Saturday 1.1.10.7

NOVICE INTERMEDIATE ADVANCED
PR 5X5

A+B, 5 RFT:
Row 500m
11 STO @75% of heaviest 5X5 from above

3X40 Ab Mat Sit Ups

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises

PR 12@60, 65, 12+@70%

A+B, 5 RFT:
Row 500m
11 STO @50% max JK

3X15 GHD Sit Ups/Ext
or
3X40 Ab Mat Sit Ups

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises

10 min – Accumulate 15 MU
Or skill work on scaling the MU from knees or seated in bands

SN Ladder NFT
15@50%
12@60%
10@70%
5@80%
3@90%

PR 5@75, 3@85, AMrAP@95%

A+B, 5 RFT:
Row 500m
11 STO @50% max JK

3X15 GHD Sit Ups/Ext

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises

Workouts for Week of May 21

Blaze Carmical WOD

Workouts for Week of May 21

Sunday 1.1.9.1

NOVICE INTERMEDIATE ADVANCED
OUTSIDE

A+B Partner Workout, 5 RFT:
A) Row 500m
B) 8 KBS (35/20#) + 10 Ab Mat Sit Ups

OUTSIDE

A+B Partner Workout, 5 RFT:
A) Row 500m
B) 10 KBS (55/35#) + 12 Ab Mat Sit Ups

OUTSIDE

A+B Partner Workout, 5 RFT:
A) Row 500m
B) 12 KBS (70/55#) + 15 Ab Mat Sit Ups

3X15
Side Cable Lowers (neutral grip)
Front Banded Raises

Monday 1.1.9.2

NOVICE INTERMEDIATE ADVANCED
SN 6X3

EMOTM for 10 minutes: 3 CN + 3 JK

7 RFT:
10 Ring Rows
10 Push Ups

SN – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
3@70 75, 2@79, 83, 1@87, 91, 95%

EMOTM for 10 minutes: 3 CN + 3 JK @65%

7 RFT:
5 CTB Pull Ups
10 Push Ups

3X15
Lying DB Pull Downs
Banded Face Pulls

SN – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
2X2 @80, 84, 1@88, 92, 96%

EMOTM for 10 minutes: 3 CN + 3 JK @65%

7 RFT:
3 MU
10 Push Ups

3X15
Lying DB Pull Downs
Banded Face Pulls

Tuesday 1.1.9.3

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

4X8 RDL

5 RFT:
12 Lunges (bodyweight)
14 KBS (40/30#)

BKSQ 15@60, 65%

4X8 RDL

5 RFT:
12 Lunges (45/33/15#)
14 KBS (50/35#)

3X15
Standing Unilateral Leg Curls
Reverse Hyper Extension

CN Skill Work – PCN and PJK up to 75%

BKSQ 3@70, 3@80, AMrAP@90%

4X8 RDL @70% CN

5 RFT:
12 Pistols
14 KBS (60/40#)
Rest only between rounds when you need it.

3X15
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Wednesday 1.1.9.4

NOVICE INTERMEDIATE ADVANCED
BN 5X5

Run 6X200m on the 1:30 INT
Rain Plan: AirDyne 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (24/20″) step down
30 Toes to Rig

BN 15 @60, 65%

Run 6X200m on the 1:30 INT
Rain Plan: AirDyne 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (24/20″) step down
20 Hanging Knee Raise

3X15
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

BN 3@70, 3@80, AMrAP@90%

Run 6X200m on the 1:30 INT
Rain Plan AD 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (30/24″) step down
15 TTB

3X15
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Thursday 1.1.9.5

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

EMOTM for 14 minutes:
4 Burpees
4 Bench Dips

CNJK – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
3@70 75, 2@79, 83, 1@87, 91, 95%

EMOTM for 12 minutes:
6 Burpees
6 Dips

Tall SN + High Hang SN Skill Work
5 BJ @85% Max Height

CNJK – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
2X2@80, 84, 1@88, 92, 96%

EMOTM for 10 minutes:
8 Burpees
8 Dips

3X15
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Friday 1.1.9.6

NOVICE INTERMEDIATE ADVANCED
Accumulate 10 Wall Walks

FRSQ 5X5

Run 4X400m 1:1 – no more than 2:00 rest

Accumulate 30 Kipping HSPU

6X3 FRSQ to a 3RM

Run 4X400m 1:1 – no more than 2:00 rest

Accumulate 30 Strict Deficit HSPU

7X1 FRSQ to a 1RM

Run 4X400m 1:1 – no more than 2:00 rest

Saturday 1.1.9.7

NOVICE INTERMEDIATE ADVANCED
Partner “Murph”
For time:
Run 800m
100 Pull Ups
200 Push Ups
300 Air Squats
Run 800mWork in teams of 2. Both partners run the 800m. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800m.
Cossack Squat Skill Work

1/2 “Murph”
For time:
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

Partition the pull ups, push ups, and air squats as needed. 10 Rounds of Cindy works well.

Pistol Skill Work
High Hang SN + Low Hang SN

“Murph”, like the 2016 CrossFit Games

For Time:
1600m Run, then:
5 Rds:
20 Pull Ups
40 Push Ups
60 Air Squats, then
1600m Run

If you have a 20/14# vest, wear it.