CrossFit Culpeper

Workouts

Workout History

Workouts for Week of October 29

Monday

A.
Three sets for max reps of:
Unbroken Shoulder Press @ 80%/50% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

Tuesday

A.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean
(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)

B.
Five rounds for time of:
20 Kettlebell Swings (55/35 lbs)
10 Burpee Box Jump-Overs (24/20″)

Wednesday

A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%

B.
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Row (for calories)
60 Double-Unders
400 Meter Run

Thursday

A.
Every 2:30 for 6 sets:

Snatch x3 

All work sets between 65-90%

B.
Against a 12-minute running clock…
Row 1500/1300 Meters
immediately followed by as many rounds and reps as possible of:
12 Push Press (95/65 lbs)
12 Toes to Bar

Friday

For time:
50 Kettlebell Swings (55/35 lbs)
40 Walking Lunges with Farmer’s Carry (55/35 lb KB/DBs)
30 Burpees
20 Dumbbell or Kettlebell Thrusters (55/35 lbs)
10 Bar Muscle-Ups
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings

Saturday

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
5 Strict Pull-Ups (Partner A)
10 Push-Ups (Partner A)
15 Air Squats (Partner A)
5 Strict Pull-Ups (Partner B)
10 Push-Ups (Partner B)
15 Air Squats (Partner B)
400 Meter Run (Together)

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