Welcome to September! This month, athletes will take on CrossFit benchmark workouts.
MONTAG
WORKOUT
On a 17:00 clock:
For time: 1,600-m run
In the time remaining:
Find a 3-rep-max shoulder press
SKILL/STRENGTH
Post-workout strength
Every 2:30 x 3 sets:
:30 max-rep DB bench presses
– Use a challenging load for :30 seconds of continuous movement.
DIENSTAG
WORKOUT
AMRAP 10:
Double-DB front-rack walking lunges (15.2 m) (15/22.5 kg)
25 AbMat sit-ups
5 single-DB weighted pull-ups (15/22.5 kg)
SKILL/STRENGTH
Post-workout accessory
Every 2:00 for 4 sets:
6 bent-over barbell rows
MITTWOCH
WORKOUT
For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings (16/24 kg)
50 double-unders
DONNERSTAG
// HEAVY DAY
WORKOUT
For load:
Deadlift
3-3-3-3-3
FREITAG
// BENCHMARK
WORKOUT - RUNNING GRACE
5 rounds for time of:
Run 61m
6 clean and jerks (47/70 kg)
SKILL/STRENGTH
Post-workout accessory
3 sets:
8 single-leg DB deadlifts/leg
– Use a moderate load.
SAMSTAG
// BENCHMARK
STAMINA
5 sets for total time:
400-meter run
350/400-meter row
– Rest 2:00 between sets.
SKILL
EMOM 10:
2-4 bar muscle-ups
WORKOUT - ALEXANDER
5 rounds for time with a partner:
31 back squats (43/61 kg)
12 power cleans
SONNTAG
// FREE GYM