top of page

WORKOUT KW42

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!

コメント


bottom of page