CrossFit Blaze – CrossFit

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Warm-up

Warmup Pain Free Squat (No Measure)

1 min – Jump Rope

10 Frog Jumps to Prayer Squat

10 Close Stance OHS w/ PVC

100m Jog

10 Lunges w/ Twist

10 Single Leg DL w/ KB

1 min – Jump Rope

Strength

Front Squat (Heavy 3 Followed by 3 sets at 90% )

Work up to a heavy set of 3 which represents about an 8/10 intensity

– 10/10 is the heaviest possible load you could lift

WOD

Metcon (AMRAP – Reps)

EMOM – 18 total minutes (6 rounds)

Minute 1: 8 burpees (RX+ start at 10 reps)

Minute 2: 10/12 calorie row (RX+ start at 12/15 calories)

Minute 3: 15 wall balls (RX+ start at 20 reps)

**For every round (all 3 minutes) successfully completed add 1 rep to all

exercises for the next round

**If you don’t successfully finish all reps prescribed in 3 minutes then subtract 2

reps from the following round on all exercises

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min

CrossFit Blaze – CrossFit

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Warm-up

Instructor Lead (No Measure)

WOD

Metcon (Time)

3 Rounds for time or 30min CAP

– 500 meter run

– 40 Dumbbell push press

– 500 meter row

– 40 Dumbbell power clean

– 500 meter run

– 40 Dumbbell thruster

– 500 meter row

– 40 Dumbbell reverse lunge (total reps)

**Choose a load that can allow unbroken but challenging sets of 10 reps at a time

**Cap workout at 30 minutes

**Only 1 partner works at a time during dumbbell exercises and split all reps

**Both partners run and row together

CrossFit Blaze – CrossFit

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Warm-up

CrossFit Blaze – CrossFit

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Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Strength

CrossFit Blaze – CrossFit

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Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Strength

Gymnastic Strength WOD (No Measure)

AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid

positioning throughout)

a. Press Drags x 4-6 reps (https://youtu.be/D5Ky1-K4uxE)

– If able don’t hop

– Hop if needed

b. Deadbugs x 8

c. Ring Kips x 5-7 ( Scale to Bar if you cannot do pull-ups or new to them )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

30 meter farmer’s walk

20 meter backwards crawl

10 hanging L-ups ( Scale to bent knees if needed)

Finisher

CrossFit Blaze – CrossFit

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Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Strength

Gymnastic Strength WOD (No Measure)

AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid

positioning throughout)

a. Press Drags x 4-6 reps (https://youtu.be/D5Ky1-K4uxE)

– If able don’t hop

– Hop if needed

b. Deadbugs x 8

c. Ring Kips x 5-7 ( Scale to Bar if you cannot do pull-ups or new to them )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

30 meter farmer’s walk

20 meter backwards crawl

10 hanging L-ups ( Scale to bent knees if needed)

Finisher

Easy abs (No Measure)

50-100 ab mat situps

CrossFit Blaze – CrossFit

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Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

Strength

Deadlift (@50, 60, 70% of 1 rep max(should be fast and easy))

WOD

CrossFit Blaze – CrossFit

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Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

Strength

Deadlift (@50, 60, 70% of 1 rep max(should be fast and easy))

WOD

Metcon (No Measure)

(Deload Week = No Levels this week)

10min EMOM

Min 1: :30sec Max KBS Russian

Min 2: :30sec Max HSPU (Scaled to HS Hold or Plank)

Min 3: :30sec Max Mountain Climbers

Finisher

CrossFit Blaze – CrossFit

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Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

Strength

Deadlift (@50, 60, 70% of 1 rep max(should be fast and easy))

WOD

Metcon (No Measure)

(Deload Week = No Levels this week)

12min EMOM

Min 1: :30sec Max KBS Russian

Min 2: :30sec Max HSPU (Scaled to HS Hold or Plank)

Min 3: :30sec Max Mountain Climbers

Finisher

300 Abs and Core (Time)

May or May not be for time. The choice is based on how much energy you have left. Try to finish!!

30 Bicycles

20 Crunches w/ Plate

30 Jack Knives

20 Leg Lifts

15 Side Plank Crunches (L)

30 Bicycles

15 Side Plank Crunches (R)

40 Russian Twists w/ Plate

30 Bicycles

20 Side Plank Crunches (L)

20 Crunches w/Plate

20 Side Plank Crunches (R)

10 Strict Toes to Bar or K2E

CrossFit Blaze – CrossFit

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Warm-up

0: Warm up Oly 2016 (No Measure)

500m Run or Row Buy-In

2 rounds For WARM UP

10 PVC Passthroughs

6 Overhead Lunges w/ PVC

6 Clean grip snatches w/ PVC

6 Overhead squats w/PVC

10 Mixed hand placement push ups

Strength

Squat Clean and Jerk (5 Attempts at a New 1RM)

WOD

Metcon (AMRAP – Rounds and Reps)

3 minutes ON – 2 minutes OFF (3 total rounds – 15 total minutes)

5 barbell power clean and jerk (40-50% of load used in 1 rep max today)

7 toes to bar

9 box jumps

– 2 minutes OFF – light jog/row/airdyne @ aerobic threshold

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min