Workouts for Week of May 28

Blaze Carmical WOD

Workouts for Week of May 28

Sunday 1.1.10.1

NOVICE INTERMEDIATE ADVANCED
Pull Up skill work

SN 6X3

10 Rounds
65 Single Under
15 WB (10/6#)
65 Single Under
14 WB
65 Single Under
13 WB
…….
65 Single Under
6 WB

Pull Up skill work

SN 3@67, 71, 75, 79, 2@83, 87, 90%

10 Rounds
25 DU
15 WB (14/10#)
25 DU
14 WB
25 DU
13 WB
…….
25 DU
6 WB

3X12
Lying DB Pull Downs
Banded Face Pulls

CTB skill work

SN 3@76, 2@80, 84, 88, 91, 88, 84%

10 Rounds
25 DU
15 WB (20/14#)
25 DU
14 WB
25 DU
13 WB
…….
25 DU
6 WB

3X12
Lying DB Pull Downs
Banded Face Pulls

Monday 1.1.10.2
MONDAY, MAY 29th: VANGUARD GYM/CROSSFIT MANASSAS IS CLOSED IN OBSERVANCE OF MEMORIAL DAY.

Tuesday 1.1.10.3

NOVICE INTERMEDIATE ADVANCED
BN 5X5
10 Ring Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (35/25#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (35/25#)

BN 12@60, 65, 12+@70%
10 Archer Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (45/30#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (45/30#)

3X12
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

18 Rope Climbs/9 Legless

BN 5@75, 3@85, AMrAP@95%
10 Archer Rows after each set

8X on the 2:00 INT:
50m Sprint
10 KBS (55/35#)

Rain Plan
10X on the 1:30 INT
20 sec AD sprint
8 KBS (55/35#)

3X12
Preacher Curls
Unilateral Cable Triceps Press Downs
Cable Wrist Curls and Ext

Wednesday 1.1.10.4

NOVICE INTERMEDIATE ADVANCED
CNJK 6X3

FRSQ 3X3 heavier than CNJK

21-15-9
Thruster (45/33#)
(42-30-18) Toes to Rig
Bench Dips

CNJK 3@67, 71, 75, 79, 2@83, 87, 90%

FRSQ 3X3 to a max triple right off CNJK

21-15-9
Thruster @50%
Hanging Knee Raises
Dips

4 Rds on the 3:00 INT
3 Pos PSN+OHSQ @70-80%
3@ 70% Max Height Box JumpCNJK 3@76, 2@80, 84, 88, 91, 88, 84%

FRSQ 3X3 to a max triple right off CNJK

21-15-9
Thruster @50%
TTB
Dips

Thursday 1.1.10.5

NOVICE INTERMEDIATE ADVANCED
OHSQ/DR SN/Tall SN skill work – bar

Pose running drills

2 mi Test – 18 min cutoff

OHSQ/DR SN/Tall SN skill Work – bar

Pose running drills

2 mi Test – 16 min cutoff

OHSQ/DR SN/Tall SN skill Work – bar

Pose running drills

2 mi Test – 14 min cutoff

Friday 1.1.10.6

NOVICE INTERMEDIATE ADVANCED
On the 4:00 INT:
DL 5X5
11 Burpees after each set

Rest, then:
12 min AMRAP
6 Ring Rows
8 Push Ups
10 Air Squats

On the 6:00 INT:
DL 12@60, 65, 12+@70%
20 burpees after each set

Rest, then:

1/2 “Cindy:
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

3X12
DB Flyes
Side Banded Raises

BN 55@45%
Penalty of 20 Box Jumps (to be done immediately) every time you fail, rack, or the spotter touches the bar.

On the 5:00 INT:
DL 5@75, 3@85, AMrAP@95%
25 burpees after each set

Rest, then:

½ “Cindy”
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

3X12
DB Flyes
Side Banded Raises

Saturday 1.1.10.7

NOVICE INTERMEDIATE ADVANCED
PR 5X5

A+B, 5 RFT:
Row 500m
11 STO @75% of heaviest 5X5 from above

3X40 Ab Mat Sit Ups

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises

PR 12@60, 65, 12+@70%

A+B, 5 RFT:
Row 500m
11 STO @50% max JK

3X15 GHD Sit Ups/Ext
or
3X40 Ab Mat Sit Ups

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises

10 min – Accumulate 15 MU
Or skill work on scaling the MU from knees or seated in bands

SN Ladder NFT
15@50%
12@60%
10@70%
5@80%
3@90%

PR 5@75, 3@85, AMrAP@95%

A+B, 5 RFT:
Row 500m
11 STO @50% max JK

3X15 GHD Sit Ups/Ext

3X12
Side Cable Lowers (neutral grip)
Front Banded Raises