CrossFit Culpeper

Workouts

Workout History

Workouts for Week of February 18

Monday

A.
Every 2:30, for 15 minutes (6 sets) of:
Snatch x 2 singles
(rest 5-7 seconds between singles)

Suggested loading per set (by %): 70, 75, 80, 85, 88, 90

B.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)

Tuesday

A.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B.
Five sets for max calories/reps of:
30 seconds of Assault Bike (or rowing)
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes

Wednesday

A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps @ 21X1

Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

B.
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (55/35 lbs)
10 Strict Pull-Ups

*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. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Thursday

Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″ – step-down from top)
10 Dumbbell Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Friday

CrossFit Games Open workout 19.1

Saturday

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Push Press (20/15 kg)
400 Meter Run
100 Pull-Ups
400 Meter Run
100 Push Press
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

Michael Duff