CrossFit Culpeper

Workouts

Workout History

Workouts for Week of July 16

Monday

A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (70/55 lbs)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Tuesday

A.
Six sets of:
Overhead Squats x 3 reps
Rest 2 minutes

Start around 70% of your 1RM and build in load over the course of the 6 sets.

B.
For time:
Row 1000 Meters
20 Squat Snatches (135/95 lbs)

Wednesday

A.
Six sets of:
Clean and Jerk x 2 reps
Rest 2:30

All work sets between 50-80%. Build over the course of the 6 sets.

B.
Four rounds of:
400m Run -or- 500m Row
Work:rest 1:1 (no longer than 2:00)

Use 5k from June 11, 2018 for Goal Lap Times.

Thursday

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
40/30 Calories of Rowing
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

Friday

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24/20″)

Saturday

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

 

Blaze Carmical