Workouts for Week of December 31

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

A.
Take 20-25 minutes to build to today’s 1RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24/20″)

Tuesday

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

Wednesday - regular class times all day

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Rest 2 minutes between sets.

B.
Three rounds for time of:
Row 500 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1RM Front Squat.)

Thursday

A.
Every 2:30 minutes, for 12:30 (6 sets):
Snatch x3

Work sets starting at 60%

B.
Two sets for max reps:
3 Minutes of Walking Lunges
2 Minutes of Dumbbell Push Press (55/35 lb DBs)
3 Minutes of Rowing for Calories
2 Minutes of Ring Dips (or Push Ups)

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 – 8 reps @ 75-80%
Rest 2 minutes between sets.

B.

5 rounds for time of:

12 Wall Balls (20/14 lbs)

12 TTB

Saturday

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Hang Squat Cleans (135/95 lbs)
10 Shoulder to Overhead (135/95 lbs)
10 Box Jumps (30/24″)

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