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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