CrossFit Culpeper

Workouts

Workout History

Workouts for Week of December 31

Monday - remember, evening classes are cancelled today - regular morning class times at 5:30, 8:30, and 12:00

“12/31”
For time:
31 Push Press, 95/65 lbs
31 Pull-ups
31 Snatches, 95/65 lbs
31 AbMat Sit-ups
31 Toes-to-bars
31 Push-ups
31 Deadlifts, 95/65 lbs
31 Box Jumps
31 Back Squats, 95/65 lbs
31 Unbroken Double Unders
31 Thrusters, 95/65 lbs
31 Burpees

Tuesday

CrossFit Culpeper is CLOSED in observance of the New Year. Enjoy and be safe!

Wednesday - remember, morning classes are cancelled today - evening class times at 4:30, 5:30, and 6:30

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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