CrossFit Culpeper

Workouts

Workout History

Workouts for Week of December 24

Monday - remember, evening classes are cancelled today - regular morning class times at 5:30am, 8:30am, and 12:00pm.

A.
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

B.
Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Compare results to April 2, 2018.

Tuesday

CrossFit Culpeper Gym is CLOSED in observance of Christmas. Enjoy and be safe!

Wednesday - remember, morning classes are cancelled. - 12:00pm, 4:30pm, 5:30pm only

Every 8 minutes, for 32 minutes (4 sets):
20/15 Calories of Rowing
20 Dumbbell Squats (55/35 lb DBs)
20 Farmer’s Carry Walking Lunges (55/35 lbs)
100 Double Unders

Thursday

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1RM

B.
Five rounds for time of:
24 Russian Kettlebell Swings (70/55 lbs)
12 Box Jumps (24/20″)
12 Toes to Bar

Friday

A.
Take 20 minutes to build to a 2RM Bench Press

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows (55/35 lbs)
20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

Saturday

A.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
14 Thrusters (115/75 lbs)
21 Double Unders

Rest until the running clock reaches 20:00, and then…

B.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Hang Squat Cleans (115/75 lbs)
9 Chest to Bar Pull-Ups

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