MONDAY
CrossFit Manassas / Vanguard Gym has NO CLASSES today in observance of New Year’s Day. We hope everyone has a relaxing holiday and comes back ready to train!
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
*use training max: if you maxed out on Bench at the end of last cycle, that is 90% of that weight; if you did not max out, add 2.5-5 lbs to your previous training max
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 30:
12 BBJO (24/20”)
30/24 Cal Row
6 PCN + 6 PJK (155/105 lbs)
18 WB (20/14 lbs)
24 AbMat Sit Ups
*goal: consistent or increasing pace; break movements up less as workout goes on; compare score to 10/8/22
SUPPLEMENTAL TRAINING
3 sets:
12 DB Incline BN
12 Low to High Cable Flye
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
*use training max: if you maxed out on Deadlift at the end of last cycle, that is 90% of that weight; if you did not max out, add 5-10 lbs to your previous training max
CONDITIONING (competition/test)
5 RFT:
9 Thrusters (95/65 lbs)
15 TTB
45 DU
20 min cap
*goal: Thrusters UB; break up TTB and DU less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
12 Reverse Hyperextensions
12 B Stance DB RDL e/s
12 DB Curtsy Step Up e/s
THURSDAY
WEIGHTLIFTING
PCN + 2 CN + JK on a 2:30 INT
1 set @65%
1 set @65%
1 set @70%
1 set @70%
1 set @70%
*use conservative, goal 1RM; most likely 5-10 lbs heavier than previous max
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) MR quality wall walks in :45 (no more than 5)
“evens”) 5 HGCN
*goal: midline tight and control on the way down for wall walks; smooth cycling for hang cleans; for both focus on BREATHING
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 @60, 60, 65, 70, 70%
*ideally this is done before class
FRIDAY (6 weeks until the 2023 CrossFit Open! Register here.)
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP @85% on a 3:00 INT
*use training max: if you maxed out on Back Squat or Front Squat at the end of last cycle, that is 90% of that weight; if you did not max out, add 5-10 lbs to your previous training max
CONDITIONING (training)
4 cycles of 4:00 AMRAP / 1:00 Rest
10 SA DB PP (50/35 lbs) e/s
10 Goblet Squat (50/35 lbs)
5 CTB Pull Ups
For each cycle, continue where you left off.
*goal: try hardest variation of pull up you can; more rounds and reps each cycle
SUPPLEMENTAL TRAINING
3 sets:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
*use training max: if you maxed out on Press at the end of last cycle, that is 90% of that weight; if you did not max out, add 2.5-5 lbs to your previous training max
CONDITIONING (training)
5 Rds, 1 every 2:00
6 PSN
30 DU
*goal: sprint effort each round; can increase in weight if finished previous round in under 1:00; move immediately from bar to jump rope
SUPPLEMENTAL TRAINING
3 sets:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
