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WORKOUT KW38

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!

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