Workouts for Week of May 21

Blaze Carmical WOD

Workouts for Week of May 21

Sunday 1.1.9.1

NOVICE INTERMEDIATE ADVANCED
OUTSIDE

A+B Partner Workout, 5 RFT:
A) Row 500m
B) 8 KBS (35/20#) + 10 Ab Mat Sit Ups

OUTSIDE

A+B Partner Workout, 5 RFT:
A) Row 500m
B) 10 KBS (55/35#) + 12 Ab Mat Sit Ups

OUTSIDE

A+B Partner Workout, 5 RFT:
A) Row 500m
B) 12 KBS (70/55#) + 15 Ab Mat Sit Ups

3X15
Side Cable Lowers (neutral grip)
Front Banded Raises

Monday 1.1.9.2

NOVICE INTERMEDIATE ADVANCED
SN 6X3

EMOTM for 10 minutes: 3 CN + 3 JK

7 RFT:
10 Ring Rows
10 Push Ups

SN – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
3@70 75, 2@79, 83, 1@87, 91, 95%

EMOTM for 10 minutes: 3 CN + 3 JK @65%

7 RFT:
5 CTB Pull Ups
10 Push Ups

3X15
Lying DB Pull Downs
Banded Face Pulls

SN – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
2X2 @80, 84, 1@88, 92, 96%

EMOTM for 10 minutes: 3 CN + 3 JK @65%

7 RFT:
3 MU
10 Push Ups

3X15
Lying DB Pull Downs
Banded Face Pulls

Tuesday 1.1.9.3

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

4X8 RDL

5 RFT:
12 Lunges (bodyweight)
14 KBS (40/30#)

BKSQ 15@60, 65%

4X8 RDL

5 RFT:
12 Lunges (45/33/15#)
14 KBS (50/35#)

3X15
Standing Unilateral Leg Curls
Reverse Hyper Extension

CN Skill Work – PCN and PJK up to 75%

BKSQ 3@70, 3@80, AMrAP@90%

4X8 RDL @70% CN

5 RFT:
12 Pistols
14 KBS (60/40#)
Rest only between rounds when you need it.

3X15
Standing Unilateral Leg Curls
Reverse Hyper Extensions

Wednesday 1.1.9.4

NOVICE INTERMEDIATE ADVANCED
BN 5X5

Run 6X200m on the 1:30 INT
Rain Plan: AirDyne 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (24/20″) step down
30 Toes to Rig

BN 15 @60, 65%

Run 6X200m on the 1:30 INT
Rain Plan: AirDyne 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (24/20″) step down
20 Hanging Knee Raise

3X15
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

BN 3@70, 3@80, AMrAP@90%

Run 6X200m on the 1:30 INT
Rain Plan AD 12 X 20 sec on:40 sec off

3 RFT:
20 BJ (30/24″) step down
15 TTB

3X15
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Thursday 1.1.9.5

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

EMOTM for 14 minutes:
4 Burpees
4 Bench Dips

CNJK – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
3@70 75, 2@79, 83, 1@87, 91, 95%

EMOTM for 12 minutes:
6 Burpees
6 Dips

Tall SN + High Hang SN Skill Work
5 BJ @85% Max Height

CNJK – If you are feeling good and you can Max, go ahead, but no more than 3 attempts on Max.
-or-
2X2@80, 84, 1@88, 92, 96%

EMOTM for 10 minutes:
8 Burpees
8 Dips

3X15
Weighted GHD Sit Ups
Unilateral Leg Press
Cable Shrugs

Friday 1.1.9.6

NOVICE INTERMEDIATE ADVANCED
Accumulate 10 Wall Walks

FRSQ 5X5

Run 4X400m 1:1 – no more than 2:00 rest

Accumulate 30 Kipping HSPU

6X3 FRSQ to a 3RM

Run 4X400m 1:1 – no more than 2:00 rest

Accumulate 30 Strict Deficit HSPU

7X1 FRSQ to a 1RM

Run 4X400m 1:1 – no more than 2:00 rest

Saturday 1.1.9.7

NOVICE INTERMEDIATE ADVANCED
Partner “Murph”
For time:
Run 800m
100 Pull Ups
200 Push Ups
300 Air Squats
Run 800mWork in teams of 2. Both partners run the 800m. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800m.
Cossack Squat Skill Work

1/2 “Murph”
For time:
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run

Partition the pull ups, push ups, and air squats as needed. 10 Rounds of Cindy works well.

Pistol Skill Work
High Hang SN + Low Hang SN

“Murph”, like the 2016 CrossFit Games

For Time:
1600m Run, then:
5 Rds:
20 Pull Ups
40 Push Ups
60 Air Squats, then
1600m Run

If you have a 20/14# vest, wear it.