CrossFit Culpeper

Workouts

Workout History

Workouts for Week of May 7

Workouts for Week of May 7


Monday

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%

B.
Against a 2-minute running clock, complete as reps as possible of:
Row 300/250 Meters
Max Reps of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Tuesday

Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Handstand Push-Ups
10 Thrusters (95/65 lbs)
200 Meter Run

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips

Wednesday

A.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)

B.
Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

Thursday

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

B.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Friday

A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

Saturday

In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, all partners must run a 200 Meter Lap together.

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