CrossFit Culpeper

Workouts

Workout History

Workouts for Week of November 12

Monday

A.
Take 20 minutes to build to today’s heavy Push Press

Compare results to July 10th, 2018.

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols

Tuesday

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
10 Burpee Box Jumps (24/20″)

Wednesday

A.
Three sets of:
Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
50-Foot Handstand Walk (or 20-30 Handstand Shoulder Taps)
Rest 60 seconds

B.
Two rounds for time of:
800 Meter Run
42 Kettlebell Swings (55/35lbs)
24 Pull-Ups

Thursday

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – 60 Double Unders
Station 4 – 30 Toes to Bar
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Friday

A.
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 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)

Compare results to August 30th, 2018.

Saturday

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
1000 Meter Row
100 Kettlebell Deadlifts
100 Meter Kettlebell Farmer’s Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses

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