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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