CrossFit Culpeper

Workouts

Workout History

Workouts for Week of August 20

Monday

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
Five rounds for time of:
24 Kettlebell Swings (70/55lbs)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/55lbs)
12 Box Jumps (24/20″)

Tuesday

A.
Every 2:30, for 15 minutes (6 sets):
Split Jerk x 3 reps

All work sets should be between 60-80% of 1RM

B.
Two rounds for time of:
60 Double Unders
800 Meter Run
20 Pull Ups

Time cap = 12 minutes (adjust repetitions or distances accordingly)

Wednesday

A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
Against a 4-minute running clock, perform a total of 3 sets of:
Row 500/400 Meters
Max Reps of Single-Arm Overhead Dumbbell Squats (55/35lb DB or KB)
Rest 2 minutes between sets.

Thursday

A.
Take 12-15 minutes to build to 90-95% of your 1RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Handstand Push Ups
9 Burpees
12 Toes to Bar

Friday

A.
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean @ 60-70% of 1RM Clean

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 80-90%

B.
Five rounds for time of:
3 Power Cleans (155/105 lbs)
6 Front Squats (155/105 lbs)
12 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Saturday

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

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