Vanguard Gym/CrossFit Manassas is CLOSED in observance of Labor Day. Enjoy your long weekend and be safe!
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Take 5-10 minutes to build to 75% of your 1RM, and perform all 5 sets at 75% of your 1RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
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. Can you get 80 reps in the 5 minutes?
*Set 1 – 10 reps @ 50% of 1RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
Every 2:30, for 7 sets:
Snatch x 2 reps
All work sets between 70-90% of 1RM
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 4 reps @ 32X1
Rest EXACTLY five minutes, and then:
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.