CrossFit Culpeper

Workouts

Workout History

Workouts for Week of September 17

Monday

A.

Every 2:00 for 3 sets: Snatch Drop x 3 reps

Every 2:00 for 3 sets: Snatch Balance x 3 reps

Focus is speed. Start light.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Handstand Push Ups x 10-15 reps
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 10- reps in 60 seconds or less)
Rest 90 seconds

Tuesday

A.
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

Build to today’s heavy complex.

B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 25 Push Ups

Wednesday

A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
For time:
60/40 Calorie Row
50 Pull Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (55/35 lbs)

Thursday

A.
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Friday

A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…

Saturday

In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (55/35 lb DBs)
1200 Meter Relay Run
120 Double Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates.

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