- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 9/16-9/22/2024
Monday, September 16th
Skill Work
Pre-workout:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
Workout
– SPICY – (RX )
For time:
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
– MEDIUM –
For time:
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
– MILD –
For time:
20 burpees
30 DB step-ups (12 in) (15/25 lb)
– Use 2 dumbbells.
Tuesday, September 17th
Strength
Snatch
Pre-workout:
Every 2:00 for 5 sets:
3 snatches
Workout
– SPICY – (RX)
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
– MEDIUM –
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
– MILD –
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
Wednesday, September 18th
Workout
– SPICY – (RX)
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
– MEDIUM –
Same as Rx’d
– MILD –
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
Thursday, September 19th
Skill Work
Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars
Workout
– SPICY -(RX)
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.
– MEDIUM –
10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
– 15:00 time cap.
– MILD –
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.
Friday, September 20th
Workout
Score Time
– SPICY – (RX)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
– MEDIUM –
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
– MILD –
15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees
Saturday, September 21st
Workout
Score Time
– SPICY – (RX)
With a partner complete:
5 Rounds for Time
10 Front Squats (225/155 lb)
8 Rope Climbs (15 ft)
400 meter Run (45/35 lb plate)
Split the reps equally and run together with one plate sharing the load whenever and however you want.
-30:00 Time Cap
– MEDIUM –
With a partner complete:
5 rounds for time:
10 front squats (105/155 lb)
6-8 rope climbs (12 ft)
400-m run with a plate (15/25 lb)
Split the reps equally and run together with one plate sharing the load whenever and however you want.
– 30:00 time cap.
– MILD –
With a partner complete:
5 rounds for time:
10 front squats (55/75 lb)
8 pull-to-stands
300-m run with a plate (10/15 lb)
Split the reps equally and run together with one plate sharing the load whenever and however you want.
– 30:00 time cap.
Sunday, September 22nd
Workout
– SPICY – (RX)
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (75/115 lb)
– MEDIUM –
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (65/95 lb)
– MILD –
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (35/45 lb)