CrossFit Culpeper

Workouts

Workout History

Workouts for Week of January 28

“The great secret about goals and visions is not the future they describe but the change in the present they engender.” ― David Allen

Monday

STRENGTH – 20 min
DL 5X5 (heavier than last time “HLT”) on a 3:00 INT
sets of 10 band pull-aparts between sets

CONDITIONING - 3 RFT:
50m Weighted OH Lunge
15 KBS (70/55lbs)

ACCESSORY - 4X10:
GHD Sit Ups
GHD Hip Extension

Tuesday

STRENGTH – 20 min
Press 5X5 HLT on a 2:30 INT

CONDITIONING – Can run 2 heats
MR Push Ups
30 Box Jumps (24/20”)
-Rest 90 sec-
MR Push Ups
30 Wall Balls (20/14lbs)
-Rest 90 sec-
MR Push Ups
30 Air Squats

Record 3 sets MR Push Ups and time for each 30 rep movement efforts

Wednesday

WORK CAPACITY – EMOTM for 10 min:
3 Thrusters – Heavier than Jan 9

CONDITIONING -
4 min AMRAP:
15 Double Unders
5 Toes to Bar
-Rest 3 min-
4 Min AMRAP:
5 Handstand Push Ups
5 CTB Pull Ups
-Rest 3 min-
4 min AMRAP:
15 DU
5 TTB

ACCESSORY:
50 AbMat Sit Ups
50 AbMat Extensions

Thursday

WORK CAPACITY - EMOTM for 10 min:
odds) 2 PCN+PJK @75%
evens) 5 Pull Ups and 10 Push Ups

CONDITIONING
Row 2k Time Trial

Friday

WEIGHTLIFTING
HHGSN 6X3 @65-75% on a 2:00 INT

CONDITIONING – 10 min
Airdyne 5X1:1

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

Saturday

WARM UP AND TECHNIQUE (CNJK) - 15 min

CONDITIONING
Clock at 00:00
1 set MR Pull Ups
FRSQ 4X5

Clock at 15:00
1 set MR Pull Ups
Work Up to heavy CNJK single

Clock at 30:00
1 set MR Pull Ups
8 RFT:
3 PCN @70% earlier CNJK
6 Bar Facing Burpee
12 min cutoff

MIDLINE
30 KB Windmills

Blaze Carmical