CrossFit Culpeper

Workouts

Workout History

Workouts for Week of November 26

Monday

A.
Every 2:30 for 6 sets:
Split Jerk x3
All work sets between 65-90%

B.
15-12-9
Chest to Bar Pull-Up
Front Squat (95/65 lbs)
Burpee

Tuesday

A.
Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Wednesday

A.
Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
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.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
50 Double-Unders
20 Push Presses (115/75 lbs)

Thursday

A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Friday

A.
Back 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 – 8 reps @ 75-85%
Rest 2 minutes between sets.

B.
For time:
800 Meter Run
80 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)
800 Meter Run

Saturday

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Russian Kettlebell Swings (55/35 lbs)
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24/20″)
10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

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