WORKOUT KW39

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