Workouts for Week of December 18

Blaze Carmical WOD Leave a Comment

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% …

Workouts for Week of December 11

Blaze Carmical WOD Leave a Comment

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 …

Workouts for Week of December 4

Blaze Carmical WOD

Workouts for Week of December 4 Monday Every 10 minutes, for 40 minutes (4 sets) for times: Row 1000 Meters 9 Toes to Bar 12 Chest-to-Bar Pull-Ups 15 Strict Handstand Push-Ups Tuesday A. Every 2 minutes, for 20 minutes (10 sets): Power Clean + Split Jerk Build over the course of the 10 sets to something heavy. B. “Elizabeth” Complete …

Workouts for Week of November 27

Blaze Carmical WOD

Workouts for Week of November 27 Monday A. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 3 reps *Set 5 – 80% x 3 reps *Set 6 – 80% x 3 reps Rest 3 minutes between sets. B. “Christine” Three rounds …

Workouts for Week of November 20

Blaze Carmical WOD

Workouts for Week of November 20 Monday 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 …

Workouts for Week of November 13

Blaze Carmical WOD

Workouts for Week of November 13 Sunday – There is NO CrossFit class on Sunday. Monday A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% of 1-RM Back Squat *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-80% *Set …

Workouts Week of November 5

Blaze Carmical WOD

Workouts Week of November 5 Sunday – Open Gym with Coach Doug come in and make up lifts, work on skill development, ask questions, talk about your goals, and get technical coaching. 1030 until 1230 Monday A. Establish 2RM BN – 20 min B. 12 min AMRAP: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar Tuesday A. …

Workouts Week of October 29

Blaze Carmical WOD

Workouts Week of October 29 Sunday 1.1.16.1 compare to: July 9 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, …

Workouts for Week of October 22

Blaze Carmical WOD

Workouts for Week of October 22 Sunday 1.1.15.1 compare to: July 2 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 …

Workouts for Week of October 15

Blaze Carmical WOD

Workouts for Week of October 15 Sunday 1.1.14.1 compare to: June 25 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, …