CrossFit Culpeper

Workouts

Workout History

Workouts for Week of July 2

Monday

A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

Tuesday

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps

*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (55/35 lbs)
30 Air Squats
40 Double-Unders

Wednesday

CrossFit Culpeper is CLOSED in observance of the Fourth of July. Have a safe and restful day off.

Thursday

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Snatch x 1 rep

Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Friday

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%

B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

Saturday

“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lbs)
KB Swings (55/35 lbs)
Wall Ball (20/14 lbs)
Box Jumps (24/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize: Pride

 

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