Workouts for Week of September 3

Blaze Carmical WOD

Sunday 1.1.8.1 compare to date: May 14

NOVICE INTERMEDIATE ADVANCED
DL 5X5

10 RFT:
10 Bar Scaled Pull Ups
10 Kneeling Push Ups
10 Sit Ups
10 Air Squats

Pistol Skill Work

DL 8@60, 65, 70, 8+@75%

5 RFT:
20 Scaled Pull Ups
20 Push Ups
20 Sit Ups
20 Squats

4X8
Banded Flyes
Side Cable Raises

Pistol Skill Work

DL 5@65, 5@75, AMrAP@85%

“Angie” – for time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Partition as needed.

4X8
Banded Flyes
Side Cable Raises

Monday 1.1.8.2
Monday, September 4, Vanguard Gym/CrossFit Manassas is CLOSED in observance of Labor Day. ***There will be one class at 11:00AM.*** Enjoy your day off!

Tuesday 1.1.8.3 compare to date: May 16

NOVICE INTERMEDIATE ADVANCED
SN 6X3

30 Push Ups

5 RFT:
17 BJ (20/12″)
14 KBS (40/30#)

Pull Up Skill Work

SN 2X2 @70, 2@75, 4X1@80%

30 BN @65% – try to do unbroken

5 RFT:
17 BJ (24/20″)
14 KBS (55/35#))
Rest only in-between rounds if needed.

4X8
Front Banded Pull Downs
Rev Cable Flyes

Muscle Up Skill Work

SN 1@80, 85, 90, 4X1 @85%

30 BN @65% – 1 min plank penalty for every time you rack or the spotter touches the bar. Penalty is performed immediately and then go back and try to finish the set.

5 RFT:
17 BJ (30/24″)
14 KBS (65/45#)
Rest only in-between rounds if needed.

4X8
Front Banded Pull Downs
Rev Cable Flyes

Wednesday 1.1.8.4 compare to date: May 17

NOVICE INTERMEDIATE ADVANCED
BKSQ 5X5

5 RFT:
5 Wall Walks
10 Bench Dips
99 Single Unders

BKSQ 8@60, 65, 70, 8+@75%

5 RFT:
15 Scaled HSPU
10 Ring Dips
33 DU or 99 SU

4X8
Seated Unilateral Leg Curls
Reverse Hyper Extension

PCN Skill Work

BKSQ 5@65, 5@75, AMrAP@85%

5 RFT:
15 HSPU
4MU
33 UB DU

4X8
Seated Unilateral Leg Curls
Reverse Hyper Extension

Thursday 1.1.8.5 compare to date: May 18

NOVICE INTERMEDIATE ADVANCED
BN 5X5

4X8 Pendlay Row

7 RFT:
7 Pull Ups
7 Burpees

AirDyne 8X30:30

BN 8@60, 65, 70, 8+@75%

4X8 Pendlay Row

7 RFT:
7 Pull Ups
9 Burpees

AirDyne 8X30:30

4X8
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist curls and extensions

Lever/planche skill work

BN 5@65, 5@75, AMrAP@85%

4X8 Pendlay Row

7 RFT:
2 Rope Climbs (or 1 legless)
11 Burpees

AirDyne 8X30:30

4X8
DB Curls
Rope OH Cable Triceps Extensions
Banded Wrist curls and extensions

Friday 1.1.8.6 compare to date: May 19

NOVICE INTERMEDIATE ADVANCED
“DT” – Test
5 RFT, @50-60% CNJK 1RM:
12 DL
9 HGPCN
6 PJK

FRSQ 5X5

“DT” – Test
5 RFT, @50-60% CNJK 1RM:
12 DL
9 HGPCN
6 PJK

FRSQ 8@60, 65, 70, 8+@75%

4X8
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

SN Skill work up to 70%

3 BJ @90% max height

“DT” – Test
5 RFT, @50-60% CNJK 1RM:
12 DL
9 HGPCN
6 PJK

FRSQ 5@65, 5@75, AMrAP@85%

4X8
Uni Lateral Leg Extensions
Bilateral Leg Press
BB Shrugs

Saturday 1.1.8.7 compare to date: May 20

NOVICE INTERMEDIATE ADVANCED
5 RFT:
Run 400m
15 OHSQ w/ PVC Pipe
30 min cutoff
5 RFT:
Run 400m
15 OHSQ (45/33/15#)
30 min cutoff
“Nancy” – TEST
5 RFT:
Run 400m
15 OHSQ @35% 1RMREST

30 STO @65%

5 RFT:
15 WB
15 TTB