Welcome to October — a month focused on classic benchmark workouts.
MONTAG 14.10.2024
CROSSFIT
WORKOUT- FILTHY 50
For time:
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 GHD hip extensions **
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-under
**If GHD hip extensions are not an option, scale with plate loaded good mornings (5/10 kg)
DIENSTAG 15.10.2024
CROSSFIT
WORKOUT
3 rounds for time:
21 push-ups
12 hang power cleans (43/61 kg)
800-m run
SKILL/STRENGTH WORK
Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.
MITTWOCH 16.10.2024
CROSSFIT
WORKOUT - FRAN
21-15-9 reps for time of:
Thrusters (29/43 kg)
Pull-ups
SKILL/STRENGTH WORK
Post-workout
Accumulate:
3:00 plank hold
DONNERSTAG 17.10.2024
CROSSFIT
WORKOUT - HEAVY DAY
For load:
5-5-5-5-5
Overhead squat
SKILL WORK
Post-workout:
For completion:
200-m double-KB front-rack carry
FREITAG 18.10.2024
CROSSFIT
WORKOUT
10 rounds for time:
30 double-unders
3 deadlifts (93/143 kg)
STRENGTH WORK:
Pre-workout:
EMOM 9:
1 deadlift
SAMSTAG 19.10.2024
STRENGTH:
For load:
Front squat
3-3-3-3-3+
– Max-reps on the last set.
4 sets for load:
100-meter dumbbell farmers carry
1:00 Dead hang hold
– Use two dumbbells for the farmers carry.
WORKOUT
AMRAP 20 with a partner:
Row for calories
– Switch as needed.
SONNTAG 20.10.2024
FREE GYM!
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