Welcome to October! Throughout the month, expect to see workouts and skill work that incorporate classic CrossFit benchmarks.
MONTAG
WORKOUT
Pre-workout build-up
EMOM 6:
3 hang power cleans
– Build in load to heavier than workout weight.
Every 2:00 for 5 sets:
16/20-cal row
Max hang power cleans (34/52 kg)
– Rest 2:00 between sets.
DIENSTAG
WORKOUT - HEAVY DAY
On a 20:00 clock:
Build to a 3-rep-max front squat
Post-workout skill
3 sets:
20 weighted single-leg squats
Or
20 alternating weighted reverse lunges
– Rest 1:30 between sets.
– Use one or two dumbbells to add loading.
WEIGHTLIFTING
Snatch
5 Sets x 2 Drop Snatch + 1 Snatch Balance @ 55-65%
6 Sets x 1 Snatch Pull + 1 Squat Snatch @ 80-85%
4 Sets x 5 Behind the Neck Snatch Grip Push Press @ 70-80%
MITTWOCH
WORKOUT
21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups
Post-workout core
4 sets:
:30 Superman hold
:30 rest
DONNERSTAG
WORKOUT
AMRAP 12:
6 shuttle runs
12 chest-to-bar pull-ups
24 double-DB step-ups (15/22.5 kg) (51/61 cm)
– 1 shuttle is 25 ft down and back.
Post-workout accessory
3 sets:
10 hip extensions or plate good mornings
10 banded pull-aparts
ENDURANCE
In teams of two, 7' per station:
1. Buy-in: 1000 m row, then AMRAP wallball shots (6/9)
2. Buy-in: 60-80 cal assault bike, then AMRAP: weighted lunges (10/20)
3. Buy-in: 1000 m Ski erg, then AMRAP: burpee broad jumps
4. Buy-in: 60 Russian KB swings + 60 KB Push press, then: ALAP double KB hold (16/24)
5. Buy-in: 150 DU/300 SU (each!), then: AMRAP box step-overs
FREITAG
WORKOUT
10 rounds for time:
10 toes-to-bars
10 burpees to a target
– Burpee target is 6 inches above the fingertips with arms overhead.
Post-workout accessory
Min. 1 | :20 handstand hold
Min. 2 | :20 L-sit hold
ENDURANCE
In teams of two, 7' per station:
1. Buy-in: 1000 m row, then AMRAP wallball shots (6/9)
2. Buy-in: 60-80 cal assault bike, then AMRAP: weighted lunges (10/20)
3. Buy-in: 1000 m Ski erg, then AMRAP: burpee broad jumps
4. Buy-in: 60 Russian KB swings + 60 KB Push press, then: ALAP double KB hold (16/24)
5. Buy-in: 150 DU/300 SU (each!), then: AMRAP box step-overs
SAMSTAG
STRENGTH/SKILL
Every 2:00 x 5 Sets (0:30 working window)
Build to a Heavy 3 Power Clean + 2 Push Jerks
WORKOUT
4 rounds for time with a partner:
40 KB snatches (16/24 kg)
400-m run
– Share the snatches and run together.
Post-workout accessory
4 Sets
30m Farmers Carry as heavy as possible
Rest as needed