CrossFit Culpeper

Workouts

Workout History

Workouts for Week of September 3

Monday

Vanguard Gym/CrossFit Manassas is CLOSED in observance of Labor Day. Enjoy your long weekend and be safe!

Tuesday

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1

Take 5-10 minutes to build to 75% of your 1RM, and perform all 5 sets at 75% of your 1RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Can you get 80 reps in the 5 minutes?

C.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds

Wednesday

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Thursday

A.
Every 2:30, for 7 sets:
Snatch x 2 reps

All work sets between 70-90% of 1RM

B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

Friday

A.
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 4 reps @ 32X1

B.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (70/55 lbs)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry (70/55 lbs)
400 Meter Run

Saturday

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (55/35 lbs)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

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