Workouts for Week of November 20

Blaze Carmical WOD

Workouts for Week of November 20

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 you’re unable to maintain this position unbroken)

Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs)
12 Box Jumps (24″/20″)
200 Meter Run

Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Toes to Bar
Minute 3 – 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

Thursday & Friday
Vanguard Gym/CrossFit Manassas is CLOSED on November 23rd and 24th for Thanksgiving. Enjoy and rest up!

Get pumped for the 1st Annual Gobble Games!

Get ready for the workout of shame… JK… everyone can’t wait to workout after feasting for Thanksgiving! Come sweat it out together in this fun, minute-to-win-it challenge workout we are calling…. The Gobble Games!

Winners of each event and overall Gobble game winners will receive all the pride in their hearts that they can muster and plenty of awkward sweaty side hugs from Coach Holly and their team mates!

1 min on, 1 min rest (plus 15 second transition).
*One partner working, one partner counting during rest minute
2 times through (14 rounds)

Row for Calories
Double Unders
DB Snatch 55/35#
Box Jumps 24/20″
GTO 135/95#

Row for Calories
Single Unders
DB Snatch 30/20#
Hanging Knee Raises
Box Jumps (or step ups) 24/20″
Hand-release Push Ups
GTO 65/45#

Each person will be counting for a partner during rest periods, and individual scores will be kept on a score sheet. At the conclusion of the workout, we will tally each person’s totals for each exercise over the 2 rounds. We will recognize each winner of individual events and our overall top performers in scaled and RX.

Happy Gobble Games!!!!