Workouts for Week of July 23

Blaze Carmical WOD Leave a Comment

Workouts for Week of July 23

SUNDAY 1.1.2.1 – compare to date: April 2

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
Single Under Skill Work – 12 min

PR 5X5

A+B Partner Workout, 3 RFT:
A) Row 500m
B) 15 STO + 20 Ab Mat Sit Ups

Accumulate up to 180 DU – 12 min cutoff

PR 12 @50, 55, 12+ @60%

A+B Partner Workout, 3 RFT:
A) Row 750m
B) 15 STO @50% + 30 Ab Mat Sit Ups

3X12
Cable Flyes
Side DB Raises

Accumulate up to 240 DU – 12 min cutoff

PR 5@65, 3@75, AMrAP@85%

A+B Partner Workout, 3 RFT:
A) Row 1000m
B) 15 STO @50% + 12 GHD Sit Ups

3X12
Cable Flyes
Side DB Raises

MONDAY 1.1.2.2 – compare to date: April 3

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
Burgener Warm Up and Skill Transfer Drills

SN 6X3

EMOTM for 12 min:
5 PCN + 5 PJK @35%

Pull Up Skill Work

Burgener Warm Up and Skill Transfer Drills

SN 2X3@70, 2X3@75, 3X2@80%

EMOTM for 12 min:
5 PCN + 5 PJK @35%

3X12
Front Cable Pull Downs
Rev DB Flyes

CTB Pull Up Skill Work

Burgener Warm Up and Skill Transfer Drills

SN 3@75, 3X2@80,  3X2@83% on the 2:30 INT

EMOTM for 12 min:
5 PCN + 5 PJK @35%

3X12
Front Cable Pull Downs
Rev DB Flyes

TUESDAY 1.1.2.3 – compare to date: April 4

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
“Bring Sally Up” – Air Squats

BKSQ 5X5

3 Rds, NFT – 10 min cutoff:
15 Bar Pull Ups
20 Assisted Ring Dips

6-10 X 200m Run on the 2:00 INT

CNJK Skill Work up to 65%

“Bring Sally Up” – Light Bar Squats

BKSQ 12 @50, 55,  12+@60%

NFT – 10 min cutoff:
30 CTB Pull Ups
60 Ring Dips

8-10 X 200m Run on the 2:00 INT

3X12
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

CNJK Skill Work up to 75%

“Bring Sally Up” – Rx Bar Squats

BKSQ 5@65, 3@75, AMrAP@85%

30 MU for time – 10 min cutoff:

10 X 200m Run on the 2:00 INT

3X12
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

WEDNESDAY 1.1.2.4 – compare to date: April 5

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
3 Rds:
15 Jumping Jacks
10 Push Ups
10 Jack KnivesBN 5X5

5 RFT:
3 Wall Walks
16 Alt Lunges
10 Ring Rows

Lever/planche skill work
Accumulate 45 KBS (55/35#)3 Rds:
15 Jumping Jacks
10 Push Ups
10 Jack Knives

BN 12@50, 55, 12+@60%

5 RFT:
10 HSPU
10 Alt Weighted Lunges
10 Archer Rows

3X12
OH Band Pull Aparts
Front Cable Raises

Lever/planche skill work
Accumulate 65 KBS (65/45#)3 Rds:
15 Jumping Jacks
10 Push Ups
10 Jack Knives

BN 5@65, 3@75, AMrAP@85%

5 RFT:
10 Def HSPU
10 Alt Pistols
10 Ring Rows w/ feet elevated

3X12
OH Band Pull Aparts
Front Cable Raises

THURSDAY 1.1.2.5 – compare to date: April 6

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
CNJK Skill Review with Bar

CNJK 6X3

Max Burpees in 7 min

SN Drop and Tall SN  Skill Work up to no more than 65%

CNJK Skill Review with Bar

CNJK 2X3@70, 2X3@75, 3X2@80%

Max Burpees in 7 min

3X12
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

SN Skill Work up to no more than 75%

CNJK Skill Review with Bar

CNJK 3@75, 3X2@80, 3X2@83% on the 2:30 INT

Max Burpees in 7 min

3X12
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

FRIDAY 1.1.2.6 – compare to date: April 7

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
10 min OHSQ Skill Work/Mobility PVC/Bar

4 Rds:
Run 400m
Walk 400m for recovery

Rain Plan:
AirDyne 12 X 20:40

-and-

5 RFT:
12 Box Jumps (20/12″)
22 Toes to Rig

Handstand Skill Work
12 BJ @70% Max Height

OHSQ 5X5

4 Rds:
Run 600m
Walk 200m for recovery

Rain Plan:
AirDyne 12 X 20:40

-and-

5 RFT:
12 Box Jumps (24/20″)
11 TTB

Handstand Skill Work
12 BJ @70% Max Height

OHSQ 5@65, 3@75, AMrAP@85%

4 Rds:
Run 800m
Rest to recovery – no more than 2 min

Rain Plan:
AirDyne 12 X 20:40

-and-

5 RFT:
12 Box Jumps (30/24″)
11 TTB

SATURDAY 1.1.2.7 – compare to date: April 8

BEGINNER <6 months INTERMEDIATE ADVANCED >2 years
3 Rds, NFT:
8 Assisted Cossack Squats
8 Bar DL
8 Bar PR

DL5X5

15 RFT – 15 min cutoff:
5 Pike Ring Pull Ups
10 Push Ups
15 Air Squats

7 Rope Climbs – NFT
5X15 Wallballs – rest to recovery (20/14#)

3 Rds, NFT:
8 Cossack Squats
8 Bar DL
8 Bar PR

DL 12@50, 55,  12+@60%

15 RFT – 15 min cutoff:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

14 Rope Climbs/7 Legless for time
5X9 Thrusters @50% – rest to recovery

3 Rds, NFT:
8 Alt Pistols
8 Bar DL
8 Bar PR

DL 5@65, 3@75, AMrAP@85%

15 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

Workouts for Week of July 16

Blaze Carmical WOD Leave a Comment

Workouts for Week of July 16

SUNDAY 1.2.1.1

NOVICE <6-9 months INTERMEDIATE ADVANCED >2 years
3 Rds, NFT:
8 Burpees
8 Assisted Cossack Squats
8 Good Mornings

DL 5X5

3 RFT:
21Ring Lever Pull Ups
35 Air Squats
21 Push Ups
Rest 1:30

3 Rds, NFT:
8 Burpees
8 Cossack Squats
8 Good Mornings

DL 15 @50, 55%

3 RFT:
21 Pull Ups
35 Wall Balls (20/14#)
25 Push Ups
Rest 1:30

2X15
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

3 Rds, NFT:
8 Burpees
8 Pistols
8 Good Mornings

DL 3@60, 3@70, AMrAP @80%

For Time:
12 CTB Pull Ups
12 Thrusters @65%
25 Push Ups
Rest 1:30
10 CTB Pull Ups
10 Thrusters @65%
25 Push Ups
Rest 1:30
8 CTB Pull Ups
8 Thrusters @65%
25 Push Ups

2X15
Seated Bi Lateral Leg Curls
Reverse Hyper Extensions


MONDAY 1.2.1.2

NOVICE <6-9 months INTERMEDIATE ADVANCED >2 years
3 Rds, NFT:
2 min Jump Rope Skill Work
8 slow Banded Face Pulls
8 full arm circles each way

PR 5X5

Push Press Skill Work

Push Jerk Skill Work

A+B Partner Workout, 8 Rds EACH:
A) 250m Row
B) 6 TTB

Cash Out 3X25 Ab Mat Sit Ups/Extensions

6 WB EMOM – 10 min

3 Rds, NFT:
2 min DU Skill Work
8 slow Banded Face Pulls
8 swimmer arm circles

PR 15 @50, 55%

Push Jerk Skill Work or 30 STO @65% JK 1RM – attempt unbroken

A+B Partner Workout, 8 Rds EACH:
A) 250m Row
B) 6 TTB

Cash Out: 3X25
AbMat Sit Ups/Extensions
-or-
3X10
GHD Sit Ups/Hip Extensions

2X15
Cable Flyes
Side DB Raises

10 WB EMOM – 12 min

3 Rds, NFT:
2 min DU/TU Skill Work
8 slow Banded Face Pulls
8 swimmer arm circles

PR 3@60, 3@70, AMrAP@80%

30 STO @65% JK 1RM – 12 Burpee penalty for every time you put the bar down

A+B Partner Workout, 8 Rds EACH:
A) 250m Row
B) 6 TTB

Cash Out: 3X10
GHD Sit Ups/Hip Extensions

2X15
Cable Flyes
Side DB Raises


TUESDAY  1.2.1.3

https://www.crossfitinvictus.com/blog/why-the-burgener-warm-up/

NOVICE <6-9 months INTERMEDIATE ADVANCED >2 years
Burgener Warm Up

SN 6X3

Determine pin position for or do 30 unbroken Push Ups

3 RFT:
15 Med Ball CN (20/14#)
10 Box Jumps (12/20″)

10 min Dead Hang Pull Up/MU Skill Work

Burgener Warm Up

SN 2X3 @65, 70, 3X3 @75%

30 BN @65% – attempt unbroken – use spotter

3 RFT:
8 CNJK @50% (don’t go over)
15 BJ (20/24″) – step down
1:00 Rest

2X15Front Cable Pull Downs
Rev DB Flyes

10 min MU Skill Work

Burgener Warm Up

SN 6X3 @75%

30 BN @65% – unbroken – use spotter. 20 flutter-kick penalty every time the spotter touches the bar or you rack it.

3 RFT:
10 CNJK @50% (don’t go over)
15 Box Jumps (24/30″) – step down
1:00 Rest

2X15Front Cable Pull Downs
Rev DB Flyes


WEDNESDAY 1.2.1.4

 NOVICE <6-9 months INTERMEDIATE ADVANCED >2 years
Technique Review and Warm Up

3 Rds w/ Bar:
8 PR
8 BKSQ
8 RDL

BKSQ 5X5 on the 2:00 INT

4 Rds, NFT:
3 Wall Walks
8 RDL – focus on perfect back position
5 Dips

3 Pos PCN up to 70% – 15 min

Technique Review and Warm Up

3 Rds w/Bar:
8 PR
8 BKSQ
8 RDL

BKSQ 15 @50, 55% on the 4:00 INT

4 Rds, NFT:
10 HSPU
8 RDL @60% CN 1RM
5 W Dips

2X15
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

5 Rds:
3 MU bar or ring
10 KBS (70/55#)
Rest to 100% recoveryTechnique Review and Warm Up3 Rds w/Bar:
8 PR
8 BKSQ
8 RDL

BKSQ 3 @60, 3@70, AMrAP 80% on the 3:00 INT

4 Rds, NFT:
10 Def HSPU
8 RDL @60% CN 1RM
5 W Dips

2X15
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

THURSDAY 1.1.1.5

NOVICE <6-9 months INTERMEDIATE ADVANCED >2 years
3 Rds, NFT:
8 Push Ups
8 Ring Rows
16 Jumping JacksBN 5X5 on the 2:00 INTA/B skips – sprint mechanics warm up
Sprint 12X 50m on the 1:30 INT-or-10X 30:30 Air Dyne
10 min Lever/planche skill work 
or 9 Rope Climbs3 Rds, NFT:
8 Push Ups
8 Ring Rows
16 Jumping JacksBN 15 @50, 55% on the 4:00 INT

A/B skips – sprint mechanics warm up
Sprint 12X 50m on the 1:30 INT

-or-

10X 30:30 Air Dyne

2X15
OH Band Pull Aparts
Front Cable Raises

10 min Lever/planche skill work
or
12 Rope Climbs/6 Legless Rope Climbs3 Rds, NFT:
8 Push Ups
8 Ring Rows
16 Jumping JacksBN 3 @60, 3@70, AMrAP 80% on the 3:00 INT

A/B skips – sprint mechanics warm up
Sprint 12X 50m on the 1:30 INT

-or-

10X 30:30 Air Dyne
2X15
OH Band Pull Aparts
Front Cable Raises

FRIDAY 1.1.1.6

NOVICE <6-9 months INTERMEDIATE ADVANCED >2 years
CNJK Technique Review and Warm Up w/Bar

CNJK 6X3 on the 2:30 INT

5 RFT:
200 Single Unders
11 Bench Dips

3 Pos SN up to 70% – 15 min

CNJK Technique Review and Warm Up w/Bar

CNJK 2X3 @65, 70, 3X3 @75% on the 2:30 INT

FRSQ 15 @55%

5 RFT:
40 DU
8 Ring Dips

2X15
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

5X on the 3:00
3 POS SN up to 70%
3 Plyometric Box Jumps at 65% Max Height

CNJK Technique Review and Warm Up w/Bar

CNJK 6X3 @75% on the 2:30 INT

FRSQ AMrAP @80%

5 RFT:
60 DU/30 TU
11 Ring Dips

2X15
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

SATURDAY 1.1.1.7

NOVICE <6-9 months INTERMEDIATE ADVANCED >2 years
10 min OHSQ Skill Work/Mobility PVC/Bar

Run 6X400m 1:1
No more than 2:00 rest – 30 min cutoff

Rain Plan: 6X500m row

Handstand Skill Work
MU skill workPose Drills and 400m Run warm up

OHSQ 5X5 on the 2:00 INT

Run 6X400m 1:1
No more than 2:00 rest – 30 min cutoff

Rain Plan: 6X500m row

Handstand Skill Work
MU skill workPose Drills and 400m run warm up

OHSQ 3@60, 3@70, AMrAP 80% on the 3:00 INT

Run 6X400m 1:1
No more than 2:00 rest – 30 min cutoff

Rain Plan: 6X500m row, and NO OHSQ. Instead:

SN Ladder, NFT:
12@50%
10@60%
8@70%
5@80%
3@90%
Can do row or run intervals as second workout for approved two a days.

Workouts Week of July 9

Blaze Carmical WOD

Workouts Week of July 9

Sunday 1.1.16.1

NOVICE INTERMEDIATE ADVANCED
Row 6X500m 1:1
No more than 2:15 rest

3X35AbMat Sit Ups and Extensions

Row 6X500m 1:1
No more than 2:00 rest

3X50 Ab Mat Sit Ups/Ext

4X8
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

Row 6X500m 1:1
No more than 1:45 rest

3X20 GHD Sit Ups/Ext

4X8
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

Monday 1.1.16.2

NOVICE INTERMEDIATE ADVANCED
SN 6X3

5 RFT:
14 Toes to Rig
9 KBS (40/25#)
11 Burpees

Pull Up Skill Work

Max SN

5 RFT:
11 Hanging Knee Raises
9 KBS (55/35#)
11 Burpees

4X8
W’s Y’s and T’s

MU Skill Work

Max SN

For time, do not partition:
35 TTB
45 KBS (70/50#)
55 Burpees

4X8
W’s Y’s and T’s

Tuesday 1.1.16.3

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3 to a 3RM

FRSQ 3X3

3 RFT:
14 Scaled Pull Ups
14 Bench Dips
7 Wall Walks

Max CNJK – 20 min

Max FRSQ – 8 min

3 RFT:
14 Pull Ups
14 Dips
21 Scaled HSPU

4X8
Single Leg KB Deadlifts
Reverse Hyper Extensions

Max CNJK – 20 min

Max FRSQ – 8 min

3 RFT:
7 MU
21 HSPU

3X10 Banded GM

4X8
Single Leg KB Deadlifts
Reverse Hyper Extensions

Wednesday 1.1.16.4

NOVICE INTERMEDIATE ADVANCED
BN 4X8

Pendlay Row 4X8

3 RFT:
10 Thrusters (heavier than “Fran”, if you’ve done it)
25 Push Ups

BN 8 @50, 55, 60, 65%

4X8 Pendlay Row

3 RFT:
10 Thrusters @65%
25 Push Ups

4X8
Spider DB Curls
DB Triceps Kickbacks
Wrist Rollers

12/6 Rope Climbs

BN 8 @50, 55, 60, 65

Pendlay Row 4X8

3 RFT:
10 Thrusters @65%
25 Push Ups

4X8
Spider DB curls
DB Triceps Kickbacks
Wrist Rollers

Thursday 1.1.16.5

NOVICE INTERMEDIATE ADVANCED
BKSQ 4X8

5 RFT, @60% CNJK 3RM:
6 PJK
9 HGPCN
12 DL

BKSQ 8 @50, 55, 60, 65%

5 RFT, @50-60% CNJK 1RM:
6 PJK
9 HGPCN
12 DL

4X8
Bulgarian Split Squats
KB Shrugs

Max Height Box Jump

BKSQ 8 @50, 55, 60, 65%

5 RFT, @50-60% CNJK 1RM:
6 PJK
9 HGPCN
12 DL

4X8
Bulgarian Split Squats
KB Shrugs

Friday 1.1.16.6

NOVICE INTERMEDIATE ADVANCED
30 STO

Run 4X400m 1:1
No more than 2:15 rest.

30 STO @65%
15 Box Jumps (24/20″) for every time you rack, drop, or put on back to rest.Run 4X400m 1:1
No more than 2:00 rest.
30 STO @65%
15 Box Jumps (24/30″) for every time you rack, drop, or put on back to rest.Run 4X400m 1:1
No more than 1:45 rest.

Saturday 1.1.16.7

NOVICE INTERMEDIATE ADVANCED
DL 8 @50, 55, 60, 65%

3 RFT:
20 Scaled Pull Ups
25 WB (10/6#)
30 Scaled Push Ups
35 AbMat Sit Ups

DL 8 @50, 55, 60, 65%

3 RFT:
20 Scaled Pull Ups
25 WB (14/10#)
30 Push Ups
35 AbMatSit Ups

4X8
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 8 @50, 55, 60, 65%

3 RFT:
20 Pull Ups
25 WB (20/14#)
30 Push Ups
35 AbMat Sit Ups

4X8
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Workouts Week of July 2

Blaze Carmical WOD

Workouts Week of July 2

Sunday 1.1.15.1

NOVICE INTERMEDIATE ADVANCED
DL 3X10

EOMOTM for 16 min:
Death by Thruster (45/35#)/Pull Ups

Cossack Squat Skill Work

DL 10 @50, 55, 60%

EOMOTM for 16 min:
Death by Thruster (75/55#)/Pull Ups

3X10
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 10 @50, 55, 60%

EOMOTM for 16 min:
Death by Thruster (95/75#)/Pull Ups

3X10
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Monday 1.1.15.2

NOVICE INTERMEDIATE ADVANCED
A+B Partner Workout, 5 Rds each:
A) 500m Row
B) 19 Push UpsNFT:
3X30 Ab Mat Sit Ups/Ext
A+B Partner Workout, 5 Rds each:
A) 500m Row
B) 19 Push Ups3 Rds, NFT:
15 STO @50%
45 Ab Mat Sit Ups/Ext3X10
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

A+B Partner Workout, 5 Rds each:
A) 500m Row
B) 19 Push Ups

3 Rds, NFT:
15 STO @50%
18 GHD Sit Ups/Hip Ext

3X10
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

Tuesday 1.1.15.3
Vanguard Gym/CrossFit Manassas is CLOSED Tuesday, July 4th, in observance of our Independence Day.
Wednesday 1.1.15.4

NOVICE INTERMEDIATE ADVANCED
BKSQ 3X10

5 RFT:
10 Scaled HSPU
12 KBS (35/25#)
14 Lunges

BKSQ 10 @50, 55, 60% on the 4:00 INT

5 RFT:
10 HSPU
12 KBS (45/35#)
14 Cossack Squats

5X5 Partner Glute Ham Raise

3X10
Single Leg KB Deadlifts
Reverse Hyper Extensions

CN Skill Work

BKSQ 10 @50, 55, 60% on the 4:00 INT

5 RFT:
3 MU
10 Def HSPU
12 KBS (65/45#)
14 Pistols

5X5 Partner Glute Ham Raise

3X10
Single Leg KB Deadlifts
Reverse Hyper Extensions

Thursday 1.1.15.5

NOVICE INTERMEDIATE ADVANCED
JK skill work – 15 min

On the 2:30 INT (15 min total):
8 DB Row
10 BN
8 DB Row
10 BN
8 DB Row
10 BN
8 DB Row

Sprint 10X100m on the 1:30 INT
or
AirDyne 12X:20/:40

3X10
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

JK skill work – 15 min

On the 2:30 INT (15 min total):
8 DB Row
10 BN @50%
8 DB Row
10 BN @55%
8 DB Row
10 BN @60%
8 DB Row

Sprint 10X100m on the 1:30 INT
or
AirDyne 12X:20/:40

3X10
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

16/8 Rope Climbs

JK skill work – 15 min

On the 2:30 INT (15 min total):
8 DB Row
10 BN @50%
8 DB Row
10 BN @55%
8 DB Row
10 BN @60%
8 DB Row

Sprint 10X100m on the 1:30 INT
or
AirDyne 12X:20/:40

3X10
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

Friday 1.1.15.6

NOVICE INTERMEDIATE ADVANCED
SN skill work – no more than 60%

5 RFT:
15 Burpees
99 Single Unders

3X10
Bulgarian Split Squats
KB Shrugs

SN skill work – no more than 60%

5 RFT:
15 Burpees
33 DU

3X10
Bulgarian Split Squats
KB Shrugs

3 BJ @90% Max Height

SN skill work – no more than 60%

5 RFT:
15 Burpees
33 UB DU

3X10
Bulgarian Split Squats
KB Shrugs

Saturday 1.1.15.7

NOVICE INTERMEDIATE ADVANCED
CNJK Skill Work – no more than 60%

3 RFT:
400m Run
30 Toes to Rig
Rest 1:30
20 min cutoff

CNJK Skill Work – no more than 60%

4 RFT:
400m Run
15 Hanging Knee Raises
Rest 1:30
22 min cutoff

Handstand Skill Work

CNJK Skill Work – no more than 60%

5 RFT:
400m Run
15 TTB
Rest 1:30
24 min cutoff

Workouts Week of June 25

Blaze Carmical WOD

Workouts Week of June 25

Sunday 1.1.14.1

NOVICE INTERMEDIATE ADVANCED
Handstand Skill Work

1 mi Run – Test

5 Rds, NFT:
5 FRSQ
15 KBS (35/25#)
Rest

Handstand Skill Work

1 mi Run – Test

5 Rds, NFT:
5 FRSQ @75%
15 KBS (45/30#)
Rest

Handstand Skill Work

1 mi Run – Test

5 Rds, NFT:
5 FRSQ @75%
15 KBS (60/40#)
Rest

Monday 1.1.14.2

NOVICE INTERMEDIATE ADVANCED
DL 5X5

A/B Partner Workout, “Cindy”
20 min AMRAP, Take turns doing complete rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

DL 12 @45, 50, 55%

A/B Partner Workout, “Cindy”
20 min AMRAP, Take turns doing complete rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Pistol Skill Work

DL 5 @55, 5 @65, AMrAP @75%

A/B Partner Workout, “Cindy”
20 min AMRAP, Take turns doing complete rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
Figure 8 with lacrosse ball on wall, arm straight out to side
Decline Cable Flyes

Tuesday 1.1.14.3

NOVICE INTERMEDIATE ADVANCED
DU skill work

4X500m Row 1:1

55 STO
Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.

3X45 Ab Mat Sit Ups/Ext

DU skill work

4X500m Row 1:1

55 STO @45%
Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.

3X45 Ab Mat Sit Ups/Ext

3X12
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

4X500m Row 1:1

55 STO @45%
Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.

3X18 GHD Sit Ups/Ext

3X12
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

Wednesday 1.1.14.4

NOVICE INTERMEDIATE ADVANCED
3X12
W’s Y’s and T’sSN 6X35 RFT:
15 WB
15 Burpees
Pull Up skill Work

3X12
W’s Y’s and T’s

SN 1@75, 80, 85, 90, 80, 85, 90%

3 RFT:
25 WB
25 Burpees

-or-

5 RFT:
15 WB
15 Burpees

MU skill work

3X12
W’s Y’s and T’s

SN 1@80, 85, 90, 95, 85, 90, 95%

3 RFT:
25 WB
25 Burpees

Thursday 1.1.14.5

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

GM 4X8

9 RFT:
6 Ring Pike Pull Ups
6 Bench Dips
5 Sclaed HSPU
10 Lunges

BKSQ 12 @45, 50, 55%

GM 4X8

9 RFT:
6 Ring Pull Ups
6 Banded Ring Dips
5 Kipping HSPU
8 Cossack Squats

3X12
Single Leg KB Deadlifts
Reverse Hyper Extensions

CNJK Skill Work

BKSQ 5 @55, 5 @65, AMrAP @75%

GM 4X8

9 RFT:
3 MU
5 Strict HSPU
7 Pistols

3X12
Single Leg KB Deadlifts
Reverse Hyper Extensions

Friday 1.1.14.6

NOVICE INTERMEDIATE ADVANCED
Pose Running Skills – A/B skips

Sprint 10X50m on the 1:30 INT
-or-
AD 10X20:40

4 RFT:
18 BJ
16 Push Ups
28 Toes To Rig
12 Ring Rows

Pose Running Skills – A/B skips

Sprint 10X50m on the 1:30 INT
-or-
AD 10X20:40

4 RFT:
18 BJ
16 Push Ups
21 Knees To Elbow
12 Ring Rows

3X12
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

14/7 Rope Climbs

Pose Running Skills – A/B skips

Sprint 10X50m on the 1:30 INT
-or-
AD 10X20:40

4 RFT:
18 BJ
16 Push Ups
14 TTB
12 Archer Rows

3X12
Spider DB Curls
DB Triceps Kickbacks
Wrist Roller

Saturday 1.1.14.7

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

5 RFT:
90 Single Unders
11 DB Thrusters

3X12
Bulgarian Split Squats
KB Shrugs

CNJK 1@75, 80, 85, 90, 80, 85, 90%

5 RFT:
37 DU
11 DB Thrusters

3X12
Bulgarian Split Squats
KB Shrugs

10 BJ @75% Max Height

SN Skill Work

CNJK 1@80, 85, 90, 95, 85, 90, 95%

5 RFT:
37 DU
11 DB Thrusters

3X12
Bulgarian Split Squats
KB Shrugs

Workouts for Week of June 18

Blaze Carmical WOD

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

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

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

 
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