CrossFit Culpeper

Workouts

Workout History

Workouts for Week of December 3

Monday

A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

B.
Three rounds for time of:
500m Row
15 Overhead Squats (135/95 lbs)

Tuesday

A.
Three sets for max reps of:
45 seconds of Row for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (135/95 lbs)
10 Burpees Over the Barbell
10 Toes to Bar

Wednesday

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

B.
For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

Thursday


A. Back Squat Speed Squats - x 4 reps @ 50% 1RM, every 1:15 for 6 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.”

B.
For time: Row 5k

Friday

Every 90 seconds, for 30 minutes (4 sets):
Station 1 – 15 Russian Kettlebell Swings (70/55 lbs)
Station 2 – 15 Burpee Box Jump-Overs (24/20″)
Station 3 – 250 Meter Row
Station 4 – 20 Single Arm DB Snatches (55/35 lbs – 10 each side)
Station 5 – 20 Single Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

Saturday

Three rounds for time of:
60 Double-Unders
15 Wall Balls (20/14 lbs)
20 Chest to Bar Pull-Ups
15 Hang Squat Cleans (135/95 lbs)

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