CrossFit Workouts for Week of 10/02-10/07/2023

Monday, October 2nd

Skill

ON A 10:00 RUNNING CLOCK…

Practice Single Leg Squats

*Options:

Single Leg Box Squats

Rig Assisted Single Leg Squats

Plate Assisted Single Leg Squats

Pistol Squats

(No Measure)

Workout

EVERY 3:00 x 5 SETS

50 Double Unders (75 Single Unders)

25/20 Cal Bike

Max Alt. Pistols w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Alt. Pistol Reps)

*Sub Air Squats for Pistols as needed.

Tuesday, October 3rd

Strength

Power Clean

10-8-6-8-6-4*

Workout

8 ROUNDS FOR TIME

3 Hang Power Cleans (185/135)(135/95)

6 Toes to Bar

9 Up-Down Over Bar

(Score is Time)

Wednesday, October 4th

Strength

Bench Press

10-8-6-8-6-4*

Workout

ON A 12:00 RUNNING CLOCK…

Max Cal Row*

*Every 2:00, including 0:00, complete Reps of Push Press (95/65)(65/45)*.

Push Press Reps:

RND1 = 16

RND 2 = 14

RND 3 = 12

RND 4 = 10

RND 5 = 8

RND 6 = 6

(Score is Total Cals)

Thursday, October 5th

Workout

EMOM x 25 MINUTES (:45 ON/ :15 OFF)

MIN 1 – Cardio Choice 1

MIN 2 – Strict Pull-Ups*

MIN 3 – Cardio Choice 2

MIN 4 – DB Rows*

MIN 5 – Single DB Alt. Deadbugs

*Option for Strict Muscle-Ups.

**DB Row Options…

Bent Over Rows

Single Arm Supported Rows

Upright Rows

(No Measure)

Friday, October 6th

Strength

Overhead Squat

10-8-6-8-6-4*

Front Squat

10-8-6-8-6-4*

Workout

“FORMULA ONE”

FOR TIME
15-15-15-15-15
Box Jump Overs (24/20)
5-10-15-10-5
Overhead Squats OR Front Squats (135/95)

(Score is Time)

Saturday, October 7th

BRING-A-FRIEND DAY!

Partner Workout

“ZACHARY TELLIER”

For Time

• 10 Burpees

• 10 Burpees
• 25 Push-Ups

• 10 Burpees
• 25 Push-Ups
• 50 Lunges

• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups

• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

*One partner works while the other partner rests. Partition as needed. Can be done in groups of 2 or 3.

(Score is Time)

• Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.*