WORKOUT KW37

Welcome to September! This month, athletes will take on CrossFit benchmark workouts.

MONTAG 08.09.2025

WORKOUT

For time:

5 rope climbs (4.6/4.6 m)

12 front squats (56/84 kg)

4 rope climbs

9 front squats

3 rope climbs

6 front squats

2 rope climbs

3 front squats

1 rope climb

1 front squat

SKILL

Post-workout accessory

3 sets:

10-15 GHD or weighted sit-ups

DIENSTAG 09.09.2025

WORKOUT

Every 5:00 x 5 rounds:

3 bench presses

400-m run

– Rest the remainder of the interval.

– Score the load and time for each round.

SKILL/STRENGTH

Post-workout accessory

Accumulate:

2:00 GHD Superman hold

– Use a bench with a partner holding legs, if GHDs are limited.

MITTWOCH 10.09.2025

// BENCHMARK - "ANNIE"

WORKOUT

For time:

50-40-30-20-10 reps for time of:

Double-unders

AbMat sit-ups

SKILL/STRENGTH

Pre-workout skill

On a 15:00 clock:

Handstand practice

DONNERSTAG 11.09.2025

// HEAVY DAY

WORKOUT

Power clean:

5-5-5-5-5

FREITAG 12.09.2025

// BENCHMARK - "CINDY"

WORKOUT

AMRAP 20:

5 pull-ups

10 push-ups

15 air squats

SKILL/STRENGTH

Post-workout accessory

Accumulate:

2:00 side plank, right

2:00 side plank, left

SAMSTAG 13.09.2025

STRENGTH

Back squat

2-2-2-2-2+

SKILL

3 sets:

:20 single-arm ring plank hold, right

:20 single-arm ring plank hold, left

:20 L-sit hold

10 strict toes-to-bars

WORKOUT

For time with a partner:

4,000/5,000-m row

1,600-m bear hug carry (20/40 kg)

– Switch as needed on both movements.

– Use any object for the bear hug carry (i.e., sandbag, atlas stone, bumper plates, dumbbell).

SONNTAG 14.09.2025

//FREE GYM