MONDAY
CrossFit Manassas / Vanguard Gym has NO CLASSES today in observance of Christmas. We hope everyone has a relaxing holiday and gets to spend some time with their loved ones.
TUESDAY
10 Rds, 1 every 2:30
“odds”) 5 BN @50, 55, 60, 65, 70% + 8 DB Hammer Curl @20X1
“evens”) 2-5 @20X1 Strict Pull Ups + 30 Single Unders + 30 DU
*goal: start lighter than you think you should; can go up in weight as long as meeting tempo; consistent or more reps on pull ups
SUPPLEMENTAL TRAINING
3 Position SN (floor, knee, mid-hang) 2 sets @70%, 3 sets @75%
WEDNESDAY
5 Rds, 1 every 5:00
5 DL @50, 55, 60, 65, 70%
10 BBJO (24/20”)
Row for meters in remainder of 3:30
*goal: consistent, not greater, number of meters each round
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
3 Position CNJK (floor, knee, mid-hang, jerk) 2 sets @70%, 3 sets @75% on a 2:30 INT
*use same number as last week
CONDITIONING (competition/test)
5 RFT:
10 HSPU
10 Pull Ups
20 Alt DBSN (50/35 lbs)
*goal: break up movements less as workout goes on
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
SN BAL 5×3
*ideally this is done before class
FRIDAY
EMOM 20:
min 1) 5 BKSQ -or- FRSQ @50, 60, 65, 70%
min 2) 30 DU / DB Hop Overs
min 3) 6 e/s Reverse Lunges (DB in opposite hand)
min 4) 15 AbMat Sit Ups
min 5) Rest
-directly into-
EMOM 20:
min 1) 15 WB
min 2) 30 DU / DB Hop Overs
min 3) 6 e/s heel elevated Glute Bridge @20X1
min 4) 15 AbMat Sit Ups
min 5) Rest
*goal: work no more than 45 seconds of each minute; do lunges heavier weight than last week
SUPPLEMENTAL TRAINING
3 sets:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
EMOM 20:
min 1) 5 PR @50, 55, 60, 65, 70%
min 2) 10/8 Cal Row
min 3) 10 Burpees
min 4) Rest
*goal: consistent times on Row and Burpees