CrossFit Culpeper

Workouts

Workout History

Workouts for Week of October 15

Monday

For time:
800 Meter Run
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
800 Meter Run

Tuesday

A.
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch

B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Bar Facing Burpees

Wednesday

A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (55/35 lbs)
20 Pull-Ups

Thursday

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man Makers
10 Box Jumps (24/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

Friday

A.
Take 15-20 minutes and build to today’s 1RM Power Clean

B.
For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (70/55 lbs)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

Saturday

In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
20 Dumbbell Box Step-Overs (24/20″)
400 Meter Run

(Partner A performs 10 hang “Clusters”; Partner B performs 20 DB Box Step-Overs; Partner A runs 400 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

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