CrossFit Culpeper

Workouts

Workout History

Workouts for Week of August 13

Monday

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

The weight should be constantly building throughout the 18 minutes of this session.

B.
For time:
1000 Meter Row
30 Burpees Over the Barbell
15 Hang Power Snatches (155/105 lbs)

Tuesday

A.
Every 3 minutes, for 12 minutes (4 sets):
Tempo Back Squat x 5 reps @ 32X1

B.
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups

If your “Fran” time is not yet under 3 minutes, please scale down the repetitions. If, on the other hand, you have a sub-2:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

Wednesday

Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Rowing
Station 2 – 15 Burpee Box Jump-Overs (24/20″)
Station 3 – 200 Meter Run
Station 4 – 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.

Thursday

A.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 20X1
(go heavy on these!)
Rest 30 seconds
Dumbbell Death March x 20 reps @ 3011
Rest 30 seconds
Strict Chin Ups x Max Reps @ 1111
(stick to the tempo – one second pause at top and bottom)
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
30 Kettlebell Swings (55/35 lbs)
20 Alternating Pistols

Friday

A.
Every 2 Minutes, for 10 Minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 Minutes, for 4 Minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

Saturday

In teams of two, complete three rounds for time of:
800 Meter Run (together)
80 Wall Ball Shots (20/14 lbs)
80 Push Ups

Partition the repetitions between partners however you’d like.

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