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.