Welcome to September! This month, we honor individuals who lost their lives in the line of duty.
MONTAG 16.09.2024
CROSSFIT
WORKOUT
For time:
30 DB devils presses (15/22.5 kg)
50 DB step-ups (30cm)*
– Use 2 dumbbells.
*Stack heavy bumper plates to create a 30cm target
SKILL WORK
Pre-workout:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
DIENSTAG 17.09.2024
CROSSFIT
WORKOUT - JT
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
MITTWOCH 18.09.2024
CROSSFIT
WORKOUT
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
*If rowing is not an option, substitute the same interval times but with a bike, run, or ski.
DONNERSTAG 19.09.2024
CROSSFIT
WORKOUT
10 rounds for time:
12 KB swings (16/24 kg)
30 double-unders
– 15:00 time cap.
SKILL WORK
Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars
FREITAG 20.09.2024
CROSSFIT
WORKOUT
RX
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (34/52 kg)
STRENGTH WORK
Pre-workout:
Every 2:00 for 5 sets:
1 shoulder press
3 push jerks
– Build in load if the technique is sound.
SAMSTAG 21.09.2024
STRENGTH:
For load:
Shoulder press
3-3-3-3-3+
– Max reps on the last set.
SKILL WORK:
EMOM 6:
0:30 3-8 (strict) Pull ups
0:30 3-8 (strict) T2B
WORKOUT - WYK
RX
5 rounds for time with a Partner:
5 front squats (70/102 kg)
5 rope climbs (4.6 m)
400-m run with a plate (10/20 kg)
– 30:00 time cap.
SONNTAG 22.09.2024
FREE GYM!