Workouts for Week of January 29

Blaze Carmical WOD

Workouts for Week of January 29

Monday
A.
Take 15 minutes to build to today’s 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Tuesday
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for time of:
20 Wall Balls (20/14 lbs)
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

Wednesday
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Dumbbell Bench Press x 8 reps @ 21X1
Station 3 – Side Plank x 45 seconds each side

B.
In teams of three, perform three sets each for time of:
Row 500 Meters

If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.

Thursday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell

Friday
A.
CrossFit Games Open 17.5
10 Rounds for time of:
9 Thrusters (95/65 lbs)
35 Double Unders

Saturday
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

Workouts for Week of January 22

Blaze Carmical WOD

Workouts for Week of January 22

Monday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Thrusters (55/35 lbs)

Tuesday
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
30 Mountain Climbers

Wednesday
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
(all loads at 5-10% heavier than on January 16, 2018)

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Thursday
Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted:
Row 500 Meters
5 Clean & Jerks

Friday
A.
Option 1:
CrossFit Open Workout 12.4
12 min AMRAP:
150 Wall Balls (20/14 lbs)
90 Double Unders
30 Muscle Ups

Option 2:
3 Rounds for time, of:
50 Wall Balls (20/14 lbs)
30 Double Unders
10 Ring Dips

B.
5-10 Minutes of Light Cool Down on Rower or AirDyne

Saturday
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

Workouts for Week of January 15

Blaze Carmical WOD

Workouts for Week of January 15

Workouts provided by CrossFit Invictus

Monday
A.
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.

B.
Three rounds for time of:
80 Double-Unders
20 Alternating Front Rack Reverse Lunges (115/75 lbs)
10 Power Snatches (115/75 lbs)

Tuesday
A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Toes to Bar
Rest 30 seconds

Wednesday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots (20/14 lbs)

Thursday
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lbs Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

Friday
A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes-to-Bar
10 Alternating Pistols
10 Handstand Push-Ups

Saturday
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (185/135 lbs – from the ground)
8 Pull-Ups

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)
8 Pull-Ups

Closed Evening of Jan 8, 2018

Douglas Esposito News

OK everybody, I hate to close ever, but due to inclement weather and total crap freezing rain we will go with the first pillar of training and err on the side of safety. We will be closed tonight, so stay home, spend some time with your loved ones or call them if you don’t have any at home.

Workouts for Week of January 8

Blaze Carmical WOD

Workouts for Week of January 8

Monday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Pull-Ups

Tuesday
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch Lift-Off + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.

B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Row 1000 Meters

Wednesday
A.
Every 5 minutes, for 30 minutes (6 sets) for times:
25 Wall Ball Shots (20/14 lbs)
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Thursday
A.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 2 reps

Build over the course of the 10 sets to today’s heavy double.

Immediately followed by…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (55/35 lbs)

Friday
“CrossFit Games Open Workout 17.3”
Prior to 8:00, complete:
3 rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lbs)

3 rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lbs)

Prior to 12:00, complete 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lbs)

Prior to 16:00, complete 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lbs)

Prior to 20:00, complete 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lbs)

Prior to 24:00, complete 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatches (265/185 lbs)

Saturday
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips

Workouts for Week of January 1

Blaze Carmical WOD

Workouts for Week of January 1

MondayCLOSED
Welcome to 2018, everyone! I can’t wait to see what we can work to accomplish this year. Take some time to reflect on what you did well in 2017, what you could have done better, and what kind of fitness goals you have for 2018. Let’s talk about them in the next couple of weeks.

Tuesday
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups

Wednesday
A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 3 minutes between sets.

B.
Four rounds for time of:
25 Kettlebell Swings (55/35 lbs)
15 Toes to Bar
10 Alternating Front Rack Lunges (135/95 lbs)

Thursday
A.
For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)

These should be high intensity.

Friday
A.
Every 5 minutes, for 15 minutes (one set of each):
Station 1 – Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

B.
“15.4”
As many reps as possible in 8 mins of:
3 Handstand Push-ups
3 Cleans, 185/125 lbs
6 Handstand Push-ups
3 Cleans, 185/125 lbs
9 Handstand Push-ups
3 Cleans, 185/125 lbs
12 Handstand Push-ups
6 Cleans, 185/125 lbs
15 Handstand Push-ups
6 Cleans, 185/125 lbs
18 Handstand Push-ups
6 Cleans, 185/125 lbs

….etc, adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Saturday
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)

Workouts for Week of December 25

Blaze Carmical WOD

Workouts for Week of December 25

Monday
CrossFit Manassas/Vanguard Gym is CLOSED in observance of Christmas. Merry Christmas, everybody! Be safe and enjoy yourselves.

Tuesday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 3 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Toes to Bar
15 Box Jumps (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Wednesday
A.
Four sets of:
Single-Arm Press x 8-10 reps each arm
Rest 2 minutes

B.
Against a 3-minute running clock:
Row 500 Meters
Bench Press x Max Reps @ (BW/.75xBW)

Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.

Thursday
A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B.
For time:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
200 Double Unders
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans

Friday
“14.5 / 16.5”
21-18-15-12-9-6-3 reps, for time of:
Thruster, 95/65 lbs
Bar Facing Burpee

Time cap: 25 minutes

Saturday
Four sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds

Workouts for Week of December 18

Blaze Carmical WOD

Workouts for Week of December 18

Monday

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM

B.
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (55/35lbs)

Tuesday

A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

B.
Complete as many rounds and reps as possible in 2 minutes of:
6 Push Presses (135/95 lbs)
12 Ring Dips

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

Wednesday

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.
For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry (55/35lbs)
120 Double-Unders

Thursday

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Three rounds for time of:
Row 500m
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols

Friday

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs (24″/20″)

Saturday

“12 Days of Christmas”
Set up one bar with 65% of your CNJK 1RM
1 OHSQ
2 STO
3 FRSQ
4 HGPCN
5 DL
6 Air Squats
7 OTB Burpees
8 Wall Balls (20/14#)
9 Pull Ups
10 Ring Dips
11 TTB/Hanging Knee Raises
12 Thrusters

Remember – its just like the song:
1
2, 1
3, 2, 1
4, 3, 2, 1

Workouts for Week of December 11

Blaze Carmical WOD

Workouts for Week of December 11

Monday
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (70/55 lbs)
15 Strict Handstand Push-Ups

Tuesday
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Wednesday
A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

B.
As many reps as possible in 3 minutes of:
Wall Balls (20/14#)

Rest 4 minutes until the running clock reaches 7:00, and then…

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups

Thursday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell

Friday
A.
Four sets of:
8 Bulgarian Split Squats (Left Leg) @ 30X1
Rest 45 seconds
8 Bulgarian Split Squats (Right Leg) @ 30X1
Rest 45 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 45 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest 45 seconds

B.
Three sets for times of:
Row 500 Meters
15 Dumbbell Thrusters (55/35 lbs)
Rest 3 minutes

Saturday
A.
In teams of two, each member must complete 2 rounds of the following for time:
45 Dumbbell Snatches (55/35 lbs)
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (70/55 lbs)

Each team must perform this with one lane of equipment, so Partner A will start on the dumbbell snatches, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs.