CrossFit Culpeper

Workouts

Workout History

Workouts for Week of October 1

Monday

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

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

B.
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24/20″)

Tuesday

A.
Take 20 minutes to build to today’s 1RM Bench Press

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

Compare results to May 21, 2018.

Wednesday

A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

B.
For time:
1000 Meter Row
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)

Thursday

Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run

Friday

A.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Start around 60% of your 1RM and build over the course of the 10 sets to today’s heavy.

B.
“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (155/105 lbs)

Saturday

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – :45/:30 of hard AirDyne Bike
Station 5 – Rest

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