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WORKOUT KW39

Welcome to September! This month, we honor individuals who lost their lives in the line of duty.


MONTAG 23.09.2024


CROSSFIT


WORKOUT

For time:

50 deadlifts (29/43 kg)

50 sumo deadlift high pulls

– Every minute including the start, complete 7 knees-to-elbows.


SKILL WORK

Pre-workout:

Every 2:00 for 5 sets:

3 sumo deadlift

2 sumo deadlift + shrug

1 sumo deadlift high pull

– Build in load if the technique is sound.



DIENSTAG 24.09.2024


CROSSFIT


WORKOUT

5 rounds for time:

400-m run

15 overhead squats 29/43 kg)


SKILL WORK

Pre-workout:

Every 2:00 for 5 sets:

3 snatches



MITTWOCH 25.09.2024


CROSSFIT


WORKOUT - HEAVY DAY

Every 4:00 for 5 sets:

40 air squats

4 shoulder presses



DONNERSTAG 26.09.2024


CROSSFIT


WORKOUT

AMRAP 15:

Double-KB front-rack carry (50 m) (16/24 kg)

10 burpees to target (31 cm)


SKILL WORK

Post-workout:

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single kettlebell or dumbbell.



FREITAG 27.09.2024


CROSSFIT


WORKOUT

For time:

3,000-m row


*If rowing is not an option, substitute the same distance but with skiing.


SKILL WORK

Post-workout

2 sets:

1:00 plank hold

50 Russian twists



SAMSTAG 28.09.2024


STRENGTH:

For load:

Shoulder press

1-1-1-1-1-1-1

– The final set should be the heaviest.


SKILL WORK:

EMOM 6:

0:30 Double Unders

0:30 5-8 kipping unbroken T2B


WORKOUT - PARTNER BADGER

3 rounds for time with a partner:

30 squat cleans (29/43 kg)

30 pull-ups

800-m run

– Athletes run together and break up the cleans and pull-ups as needed.



SONNTAG 29.09.2024


FREE GYM!

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