CrossFit Culpeper

Workouts

Workout History

Workouts for Week of December 17

Workouts for Week of December 17

Monday

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

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.

B.
Four sets for max reps of:
60 seconds of Double-Unders
30 seconds of Power Snatches (135/95 lbs) - If you’re still getting comfortable with power snatch technique, do Single Arm DBSN (55/35 lbs).
Rest 3 minutes

Push hard on these power intervals!

Tuesday

A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
Row 500m
40 Russian Kettlebell Swings (55/35 lbs)
40 Single Arm Kettlebell Thrusters (55/35 lbs – 20 each side)
40 Russian Kettlebell Swings
Row 500m

Wednesday

A.
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Chest to Bar Pull-Ups
Minute 2 – 6 Handstand Push-Ups
Minute 3 – 3 Ring Muscle-Ups or 6 Burpee Box Jump-Overs (24/20″)

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

Thursday

Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds

Friday

A.
In teams of two, with only one partner working at a time, complete 5 rounds each for time of:
30 Wall Ball Shots (20/14 lbs). Alternate complete rounds.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner works

Saturday

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead
Station 3 – 20 AbMat Sit-Ups with Medicine Ball

Teammates can only rotate after the AbMat Partner is finished. Record total rounds and reps per station.

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