CrossFit Culpeper

Workouts

Workout History

Workouts for Week of July 9

Monday

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74%
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Tuesday

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

B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (70/55 lbs)
15 Push-Ups

Rest 3 minutes, and reeat for a total of 3 working sets.

Wednesday

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24/20″)
Station 4 – 200 Meter Run

Thursday

A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

B.
Three rounds for time of:
800 Meter Run
15 Strict Handstand Push-Ups
15 Thrusters (95/65 lbs)

Friday

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean x 1 rep

Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.

B.
For time:
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols

Saturday

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
80 Walking Lunges with Kettlebell Farmer’s Carry
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

 

Blaze Carmical