CrossFit Culpeper

Workouts

Workout History

Workouts for Week of January 14

Monday

STRENGTH - 20 min
5X5 Back Squat

CONDITIONING - 15 min cutoff
1:30 Max Rep Wall Balls (20/14#)
1:30 Rest
“Annie”
50-40-30-20-10
Double Unders/Single Under
AbMat Sit Ups
1:30 Rest
1:30 Max Rep Wall Balls (20/14#)
Score WB#1, WB#2, and Annie time

Tuesday

STRENGTH – 20 min
Review Spotting and proper use of spotter arms for bench
5X5 Bench Press

CONDITIONING - 10 min
Review KB swing technique and TTB scaling
8 min AMRAP:
8 Kettlebell Swings (70/55#)
8 TTB
8 Burpees

ACCESSORY WORK - 3X:
10 DB Triceps Extensions
10 DB Front Raises
10 Hammer Curls
10 DB Rows

Wednesday

Technique Review and Warm Up to:
WORK CAPACITY
EMOTM for 10 min:
3 Power Cleans @60%

Rest 5 min

CONDITIONING - 12 min cutoff
3 Rounds for time:
30 Box Jumps (step down)
20 Push Ups
10 Pull Ups

ACCESSORY
make up Accessory work from Tuesday if you weren’t here

Thursday

SKILLS
Technique review, scaling, and warm up to:
9, 6, 3 – NFT – 10 min Cutoff
Muscle Up (can scale with chest to bar, pull up, ring row)
Snatch @60-70% (can scale with HG, OHSQ, etc)

CONDITIONING
4X Row - 3:00 work/3:00 rest for distance – mobility during rests

ACCESSORY
make up Accessory work from Tuesday if you weren’t here

Friday

Cardio Crunch

Warm-up

2 min Jump Rope

50 Jumping Jacks

20 Air Squats

10 Sit-Ups

5 Lunges e/s

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Tabata AD

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Tabata Ab-Mat

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1 Min Circuit

2x:

Glute Bridge

Lunges (Alt)

Bulgarian Split SQ

Calf raise

Side Plank(L)

Side Plank(R)

1 Min Rest

CrossFit

Warm Up and Mobility

STRENGTH
Deadlift technique review, warm Up, and set up for:

5 Rounds, 1 round every 5:00
Deadift X5
Max Rep Ring Dips

CONDITIONING
Airdyne 5X 1:1

Saturday

WEIGHTLIFTING - 20 min
Snatch 6X3 – focus on getting under the bar quickly, and being comfortable with the recieving position - not setting a PR - work tall SN - SN drop - SN balance - work with the coach to see where you should be.

STRENGTH - 15 min
5X5 Shoulder Press
6X10 Band Flyes between shoulder press sets - alternate palms up and down

CONDITIONING
A+B Partner Workout, 5 Rounds for time:
250m Row
10 GHD SitUps or 20 AbMat SitUps

Blaze Carmical