Welcome to September! This month, athletes will take on CrossFit benchmark workouts.
MONTAG 01.09.2025
// BENCHMARK
WORKOUT
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (43/61 kg)
SKILL
Pre-workout skill
EMOM 5:
1 false grip ring pull-up
1 false grip chest-to-ring pull-up
1 strict muscle-up
DIENSTAG 02.09.2025
WORKOUT
3 rounds for time of:
800-m run
30 alternating DB snatches (15/22.5 kg)
SKILL/STRENGTH
Post-workout accessory
3 sets:
10-15 lying leg raises
:30 plank hold
MITTWOCH 03.09.2025
WORKOUT
For time:
15 deadlifts (38/52 kg)
15 push jerks
12 deadlifts (43/61 kg)
12 push jerks
9 deadlifts (52/75 kg)
9 push jerks
6 deadlifts (56/84 kg)
6 push jerks
3 deadlifts (61/93 kg)
3 push jerks
– Use the same barbell for both movements.
SKILL/STRENGTH
Pre-workout technique work
EMOM 5:
3 push jerks
– Hold the receiving position of each rep for :01.
DONNERSTAG 04.09.2025
WORKOUT
AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps (51/61 cm)
SKILL/STRENGTH
Pre-workout skill
8 rounds:
:30 single-leg squats or challenging variation
:30 rest
FREITAG 05.09.2025
WORKOUT
For time:
60 burpees
50 wall-ball shots (6/9 kg)(2.7/3 m)
40 thrusters (15/20 kg)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
SKILL/STRENGTH
Post-workout accessory
3 sets:
:30 KB side-bends, left
:15 rest
:30 KB side bends, right
:15 rest
SAMSTAG 06.05.2025
// PARTNER
STRENGTH
3 sets for load:
10 weighted strict dips
20 double-dumbbell bench presses
1:30 plank hold
STRENGTH/SKILL
Pre-workout strength
EMOM 8:
2 thrusters (from the floor)
WORKOUT
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (29/43 kg)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
SONNTAG 07.09.2025
// FREE GYM