CrossFit Culpeper

Workouts

Workout History

Workouts for Week of January 7

Monday

CARDIO CRUNCH:

Warm Up
2x:
Side steps x 30sec
star squats x 30sec
Down Dog/Updog x 30sec
mntn climbers x 30sec
Rest 1 min

Tabata
Ice Skaters
Air Squat
Box Step up
Elevated Push-up

Tabata
Burpee
Lateral Slide w/ touch
Rev Lunge
Leg Raises

5x:
300m row
45 sec  plank hold
7 push-up

CROSSFIT

STRENGTH: 20 min

Warm Up to:

DL 5X5 to a 5RM on a three min interval

15 band pull-aparts in between sets – alternate sets palms up/down


CONDITIONING - 16 min cutoff

3 rounds for time:

Max Reps HSPU

R1. 21 HGPCN @55%

R2. 15 HGPCN @65%

R3. 9 HGPCN @75%

Rest exactly 2 min between rounds


Record 3X Max Reps HSPU and total time.


Tuesday

STRENGTH

Warm Up to:

10 min to establish a 5RM Shoulder Press

10 min to establish a 5RM Weighted Pull Up


CONDITIONING - 12 min cutoff

21-15-9

Clean @50% 1RM

Ring Dip


Wednesday

Cardio Crunch

Warm Up
2x:
Four-square Jump Left - 30sec
Four-square jump right - 30sec
Plank Jacks - 30sec
Inch Worms - 30 sec
Rest 30 sec

10 Min:
5 push-up x 3101
5 pull-ins x 3101
15 Air Squat x 2101

800 Air Dyne

3x
15 ab-mat (fast)

CrossFit

WORK CAPACITY - 15 min

Warm Up to:

EMOTM for 10 min

Thruster x4 @ 80% 1RM Shoulder Press from yesterday


CONDITIONING - 15 min

A+B Partner Workout, 3 rounds for time:

A) Row 500m

B) 25 Burpees (UB Rx’d)

10 min cutoff for Comp Team

12 min cutoff for group class


Thursday

SKILL DEVELOPMENT - 15 min

15 min CNJK

Technique Review and work up to a heavy single – Not looking for a PR


CONDITIONING - 25 min

Row 4X 2:30 Work/2:30 Rest – for distance

Buy in and during rest intervals and cash out (5X)

5 CTB Pull Ups

10 DB/KB Press (45/30#)

15 HR Push Ups


Friday

CARDIO CRUNCH

Warm-Up:
2x:
Runners Skip x 30sec
Russian Twists x 30sec
Side shuffles x 30sec
Elevated Push-ups x 30sec
Rest - 30sec

Circuit:
2x:
Walking Lunges x 1 min
Box Jump x 1 min
Pull-ins x 1 min
Push-ups x 1 min
Jump Rope x 1 min
Air Dyne x 1 min
Row x 1 min
Sit-ups x 1 min
Air Squats x 1 min
Burpees x 1 min
Rest 3 min

CROSSFIT

STRENGTH - 20 min

FRSQ 5X5 to a 5RM on a three min interval


CONDITIONING 10 min

Airdyne

5x:
1:1


MIDLINE 10 min

50/75/100 Ab Mat Sit Ups

50/75/100 Ab Mat Hip Extensions


Saturday

Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Bar-Facing Burpees
15 Thrusters (95/65 lbs)
20 Toes to Bar

While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.

Blaze Carmical