Workouts for Week of January 14

Monday

STRENGTH - 20 min
5X5 Back Squat

CONDITIONING - 15 min cutoff
1:30 Max Rep Wall Balls (20/14#)
1:30 Rest
“Annie”
50-40-30-20-10
Double Unders/Single Under
AbMat Sit Ups
1:30 Rest
1:30 Max Rep Wall Balls (20/14#)
Score WB#1, WB#2, and Annie time

Tuesday

STRENGTH – 20 min
Review Spotting and proper use of spotter arms for bench
5X5 Bench Press

CONDITIONING - 10 min
Review KB swing technique and TTB scaling
8 min AMRAP:
8 Kettlebell Swings (70/55#)
8 TTB
8 Burpees

ACCESSORY WORK - 3X:
10 DB Triceps Extensions
10 DB Front Raises
10 Hammer Curls
10 DB Rows

Wednesday

Technique Review and Warm Up to:
WORK CAPACITY
EMOTM for 10 min:
3 Power Cleans @60%

Rest 5 min

CONDITIONING - 12 min cutoff
3 Rounds for time:
30 Box Jumps (step down)
20 Push Ups
10 Pull Ups

ACCESSORY
make up Accessory work from Tuesday if you weren’t here

Thursday

SKILLS
Technique review, scaling, and warm up to:
9, 6, 3 – NFT – 10 min Cutoff
Muscle Up (can scale with chest to bar, pull up, ring row)
Snatch @60-70% (can scale with HG, OHSQ, etc)

CONDITIONING
4X Row - 3:00 work/3:00 rest for distance – mobility during rests

ACCESSORY
make up Accessory work from Tuesday if you weren’t here

Friday

Warm Up and Mobility

STRENGTH
Deadlift technique review, warm Up, and set up for:

5 Rounds, 1 round every 5:00
Deadift X5
Max Rep Ring Dips

CONDITIONING
Airdyne 5X 1:1

Saturday - reminder: group class is at 9AM; 10AM is now an olympic lifting hour with Coach Jody. Work on technique and get hands on coaching focused all on the Snatch, Clean, and Jerk.

WEIGHTLIFTING - 20 min
Snatch 6X3 – focus on getting under the bar quickly, and being comfortable with the recieving position - not setting a PR - work tall SN - SN drop - SN balance - work with the coach to see where you should be.

STRENGTH - 15 min
5X5 Shoulder Press
6X10 Band Flyes between shoulder press sets - alternate palms up and down

CONDITIONING
A+B Partner Workout, 5 Rounds for time:
250m Row
10 GHD SitUps or 20 AbMat SitUps

Workouts for Week of January 7

Monday

STRENGTH: 20 min

Warm Up to:

DL 5X5 to a 5RM on a three min interval

15 band pull-aparts in between sets – alternate sets palms up/down


CONDITIONING - 16 min cutoff

3 rounds for time:

Max Reps HSPU

R1. 21 HGPCN @55%

R2. 15 HGPCN @65%

R3. 9 HGPCN @75%

Rest exactly 2 min between rounds


Record 3X MR HSPU and total time.


Tuesday

STRENGTH

Warm Up to:

10 min to establish a 5RM Shoulder Press

10 min to establish a 5RM Weighted Pull Up


CONDITIONING - 12 min cutoff

21-15-9

Clean @50% 1RM

Ring Dip


Wednesday

WORK CAPACITY - 15 min

Warm Up to:

EMOTM for 10 min

Thruster x4 @ 80% 1RM Shoulder Press from yesterday


CONDITIONING - 15 min

A+B Partner Workout, 3 rounds for time:

A) Row 500m

B) 25 Burpees (UB Rx’d)

10 min cutoff for Comp Team

12 min cutoff for group class


Thursday

SKILL DEVELOPMENT - 15 min

15 min CNJK

Technique Review and work up to a heavy single – Not looking for a PR


CONDITIONING - 25 min

Row 4X 2:30 Work/2:30 Rest – for distance

Buy in and during rest intervals and cash out (5X)

5 CTB Pull Ups

10 DB/KB Press (45/30#)

15 HR Push Ups


Friday

STRENGTH - 20 min

FRSQ 5X5 to a 5RM on a three min interval


CONDITIONING 10 min

Airdyne

5X 1:1


MIDLINE 10 min

50/75/100 Ab Mat Sit Ups

50/75/100 Ab Mat Hip Extensions


Saturday

COMP TEAM

SKILL DEVELOPMENT

15’ Rope Climb X 10

Time how long it takes for you to safely do 10 ascents with a hand over hand descent and proper technique.


WEIGHTLIFTING 20 min

Warm Up to:

On a 2 min interval:

HBX SN 7X2 Heavy but getting under the bar smoothly, don’t go up in weight if you aren’t transitioning the third pull well.


SKILL WORK

L-Sit and Pistol Scaling

CNJK Technique and Warm Up


GROUP CLASS

1 set MR Pull Ups

HGPCN and PJK on a 2 min interval 2@ 60, 65, 70, 75, 80, 70, 75, 80% (16 min)


1 set MR Pull Ups


Dynamic Effort Bench Press

10x3 @50% on a 90 sec interval (15 min)


1 set MR Pull Ups


1000m Row time trial


Record 3 sets MR Pull Ups and 1000m time.

Workouts for Week of December 24

Monday - remember, evening classes are cancelled today - regular morning class times at 5:30, 7:00, 9:00, and 11:00.

CrossFit Manassas “12 Days of Christmas”

One bar, loaded to 65% of CNJK:
1 Overhead Squat
2 Shoulder-to-Overhead
3 Front Squat
4 Hang Power Clean
5 Deadlifts
6 Air Squats
7 Over the Bar Burpee
8 Wall Balls (20/14 lbs)
9 Pull-ups
10 Ring Dips
11 Toes to bar
12 Thrusters

So: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc. like the song “12 Days of Christmas”

Tuesday

CrossFit Manassas/Vanguard Gym is CLOSED in observance of Christmas. Enjoy and be safe!

Wednesday - regular class times all day

Every 8 minutes, for 32 minutes (4 sets):
20/15 Calories of Rowing
20 Dumbbell Squats (55/35 lb DBs)
20 Farmer’s Carry Walking Lunges (55/35 lbs)
100 Double Unders

Thursday

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1RM

B.
Five rounds for time of:
24 Russian Kettlebell Swings (70/55 lbs)
12 Box Jumps (24/20″)
12 Toes to Bar

Friday

A.
Take 20 minutes to build to a 2RM Bench Press

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows (55/35 lbs)
20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

Saturday

A.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
14 Thrusters (115/75 lbs)
21 Double Unders

Rest until the running clock reaches 20:00, and then…

B.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Hang Squat Cleans (115/75 lbs)
9 Chest to Bar Pull-Ups

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Workouts for Week of December 17

Monday

A.
Take 20 minutes to build to today’s 1RM Snatch

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.

B.
Four sets for max reps of:
60 seconds of Double-Unders
30 seconds of Power Snatches (135/95 lbs) - If you’re still getting comfortable with power snatch technique, do Single Arm DBSN (55/35 lbs).
Rest 3 minutes

Push hard on these power intervals!

Tuesday

A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
Row 500m
40 Russian Kettlebell Swings (55/35 lbs)
40 Single Arm Kettlebell Thrusters (55/35 lbs – 20 each side)
40 Russian Kettlebell Swings
Row 500m

Wednesday

A.
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Chest to Bar Pull-Ups
Minute 2 – 6 Handstand Push-Ups
Minute 3 – 3 Ring Muscle-Ups or 6 Burpee Box Jump-Overs (24/20″)

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

Thursday

Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds

Friday

A.
In teams of two, with only one partner working at a time, complete 5 rounds each for time of:
30 Wall Ball Shots (20/14 lbs). Alternate complete rounds.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works

Saturday

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead
Station 3 – 20 AbMat Sit-Ups with Medicine Ball

Teammates can only rotate after the AbMat Partner is finished. Record total rounds and reps per station.

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Workouts for Week of December 10

Monday

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to September 4, 2018. If you haven’t done it before…can you get 80 reps in the 5 minutes?

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Tuesday

A.
Five sets of:
Deadlift x 5 reps @ 21X1
Rest 2-3 minutes

Keep all sets above 75% of your 1RM.

B.
Five rounds for time of:
500 Meter Row
40 Double-Unders
10 Deadlifts (225/155 lbs)

Wednesday

Every 6 minutes, for 30 minutes (5 sets) for times:
40 Calories of Rowing
20 Wall Ball Shots (20/14 lbs)
10 Bar Muscle-Ups

Please note times for each of the five sets.

Thursday

A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

Followed by…

Every two minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk

Build to today’s heavy.

B.
“Grace”
For time (6 minute cutoff):
30 Ground to Overhead (135/95 lbs)

Compare your results to August 6, 2018.

Friday

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Toes to Bar
12 Box Jumps (24/20″)

Saturday

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
20 Calorie Row
15 Russian Kettlebell Swings (70/55 lbs)
10 Push-Ups
5 Strict Pull-Ups

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Workouts for Week of December 3

Monday

A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

B.
Three rounds for time of:
500m Row
15 Overhead Squats (135/95 lbs)

Tuesday

A.
Three sets for max reps of:
45 seconds of Row for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (135/95 lbs)
10 Burpees Over the Barbell
10 Toes to Bar

Wednesday

A.
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

Thursday


A. Back Squat Speed Squats - x 4 reps @ 50% 1RM, every 1:15 for 6 sets
“Think about trying to perform 1 rep per second, so aim to perform a set of 4 reps in 4 seconds or under. These sets are also the best time to perfect your technique, so while speed is critical, speed with optimal technique is even more important.”

B.
For time: Row 5k

Friday

Every 90 seconds, for 30 minutes (4 sets):
Station 1 – 15 Russian Kettlebell Swings (70/55 lbs)
Station 2 – 15 Burpee Box Jump-Overs (24/20″)
Station 3 – 250 Meter Row
Station 4 – 20 Single Arm DB Snatches (55/35 lbs – 10 each side)
Station 5 – 20 Single Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

Saturday

Three rounds for time of:
60 Double-Unders
15 Wall Balls (20/14 lbs)
20 Chest to Bar Pull-Ups
15 Hang Squat Cleans (135/95 lbs)

Workouts for Week of November 26

Monday

A.
Every 2:30 for 6 sets:
Split Jerk x3
All work sets between 65-90%

B.
15-12-9
Chest to Bar Pull-Up
Front Squat (95/65 lbs)
Burpee

Tuesday

A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Wednesday

A.
Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
50 Double-Unders
20 Push Presses (115/75 lbs)

Thursday

A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Friday

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

B.
For time:
800 Meter Run
80 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)
800 Meter Run

Saturday

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Russian Kettlebell Swings (55/35 lbs)
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24/20″)
10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

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Workouts for Week of November 19

Monday

A.
For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 4 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Russian Kettlebell Swings (70/55 lbs)
15 Handstand Push-Ups

Tuesday

A.
Back Squat
Speed Squats - x 4 reps @ 50% 1RM, every 1:15 for 5 sets

“Think about trying to perform 1 rep per second, so aim to perform a set of 4 reps in 4 seconds or under. These sets are also the best time to perfect your technique, so while speed is critical, speed with optimal technique is even more important.

One of the most common errors made by people when squatting maximal loads is lowering the bar too slowly or slower than you would during lighter sets; use these sets to become more comfortable without a quick descent.” Read “An Explosive Squat is a Better Squat” full article here.

B.
Complete as many rounds and reps as possible in 24 minutes of:
400 Meter Run
8 Strict Pull-Ups
16 Alternating Reverse Lunges with Farmer’s Carry (55/35 lb KBs)
32 Air Squats

Wednesday

A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 2-4 reps @ 20X1

If you achieve 4 successful reps, increase the load in the next set.

B.
For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes-to-Bar
20 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.

Thursday

Vanguard Gym/CrossFit Manassas is CLOSED Thursday, November 22, to celebrate Thanksgiving. Enjoy, be safe, and we’ll see you back for regular class times tomorrow!

Friday

A.
Front Squat
Speed Squats - x 4 reps @ 50% 1RM, every 1:15 for 5 sets

“Think about trying to perform 1 rep per second, so aim to perform a set of 4 reps in 4 seconds or under. These sets are also the best time to perfect your technique, so while speed is critical, speed with optimal technique is even more important.

One of the most common errors made by people when squatting maximal loads is lowering the bar too slowly or slower than you would during lighter sets; use these sets to become more comfortable without a quick descent.” Read “An Explosive Squat is a Better Squat” full article here.

B.

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20/16 Calories of Rowing
20 Dumbbell Thrusters (55/35 lb DBs)
20 Dumbbell Box Step-Overs (55/35 lbs to 24/20″ Box)
20 Pull-Ups
20 Box Jumps (24/20″)

Partners will alternate movements, so Partner A performs Calories of rowing, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.

Saturday

In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
60 Power Snatches (95/65 lbs)
40 Overhead Squats (95/65 lbs)
20 Bar-Facing Burpees

Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

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Workouts for Week of November 12

Monday

A.
Take 20 minutes to build to today’s heavy Push Press

Compare results to July 10th, 2018.

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols

Tuesday

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
10 Burpee Box Jumps (24/20″)

Wednesday

A.
Three sets of:
Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 seconds

B.
Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (55/35lbs)
24 Pull-Ups

Thursday

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – 60 Double Unders
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Friday

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)

Compare results to August 30th, 2018.

Saturday

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses

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