Workouts for Week of July 16

Blaze Carmical WOD

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.