CrossFit Culpeper

Workouts

Workout History

Workouts for Week of February 4

"If I set for myself a task, be it so trifling, I shall see it through. How else shall I have confidence in myself to do important things?" - George Clason

Monday
TECHNIQUE
Single Arm DB Hang Power CNJK – find working weight for conditioning

STRENGTH
BKSQ 7X2 to a 2RM on a 2:30 INT

CONDITIONING - 12 min AMRAP:
A/B Partner Workout alternating rounds:
12 SA DB HGPCNJK (6 right, 6 left) (55/35#)
24 Double Unders (Rx UB)

Tuesday
SKILL – 10 min
Handstand skill work
Scale with wall walks, pike, etc

STRENGTH
BN 7X2 to a 2RM on a 2:00 INT

CONDITIONING
Max Burpees in 7 min

ACCESSORY - 3 Rounds on a 2:00 INT:
10 Flyes
10 Curls

Wednesday
TECHNIQUE
Agility - Lateral Movement Ladder Drills

WORK CAPACITY
12 min EMOTM:
3 Clusters – weights should be lighter than thrusters from 30 Jan

EMOTM: “Death by” CTB Pull Ups
With a continuously running clock perform:
1 Chest-to-bar Pull-up in the first 1 min
2 Chest-to-bar Pull-ups in the second 1 min
3 Chest-to-bar Pull-ups in the third 1 min
...
Continuing this for as long as you are able.
Scale with pull ups, ring rows etc

MIDLINE – 3 Rounds, not for time (NFT):
15 AbMat/GHD SitUps
15 Banded Good Mornings
15 MedBall Lunging Twists

Thursday
HGSN 7X2 to a 2RM

CONDITIONING - 4 RFT:
500m Row
3 Rope Climbs 15’
20 min cutoff

Friday
STRENGTH – 8 min EMOTM:
2 DL @60% and 3 PR @60%
Two bars: 1 in the rack and 1 on the floor. At the top of the minute hit your 2 Deadlift pulls and move immediately to the Press and hit 3 as fast as possible.

CONDITIONING - 8 Rounds:
AirDyne 30 seconds work : 30 seconds rest

ACCESSORY – 3 Rounds on a 5:00 INT
MR Push Ups
10 e/s DB Row
10 e/s DB Triceps Extensions

Saturday
Warm up and technique review for CNJK
1 set MR Ring Dips
7X2 CNJK 75-85% on a 2:30 INT

1 set MR Ring Dips
set up for Bucket of Awesome

1 set MR Ring Dips
A/B Bucket of Awesome – 15 min
Two person team alternates through all stations with no additional rest round – one person works at a time. Pay attention to the weights and movements.

3X1:00 MR each:
Knees to Elbow
OHSQ @50%
OTB Burpees
Shoulders to Overhead @50%
Bench Jump Over - Hands on bench, bounding feet over - scale with mountain climbers
Keep Score!!

Blaze Carmical