CrossFit Workouts for Week of 9/18-9/23/2023

Monday, September 18th

Strength

Deadlift

12-10-8-6-4*

Workout

5 SETS

Cardio Choice*

6 Deadlifts (315/205)(205/145)

-Rest 1:00 b/t each Set-

*Cardio Choice Options:

18/14 Cal Row

15/12 Cal Bike

15/12 Cal Ski

(Score is Slowest Set)

Tuesday, September 19th

Workout

AMRAP x 20 MINUTES

20 Wall Ball (20/14)

15 Up-Downs

Box Jumps*

*Box Height + Reps Change Each Round…

RND 1= 20 Reps (20)

RND 2= 15 Reps (24/20)

RND 3= 10 Reps (30/24)

RND 4= 20 Reps (20)

And so on…

(Score is Rounds + Reps)

Wednesday, September 20th

Workout

“HURRICANE”

ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)(75/55)
Toes to Bar

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!

(Score it Total Reps)

Post Workout Strength

Bench Press

3×4*

Thursday, September 21st

Skill

ON AN 8:00 RUNNING CLOCK…

Practice Jump Rope Skills*

*Options:

Double Unders

Triple Unders

Crossover Single Unders

(No Measure)

Workout

Metcon

EMOM x 12 MINUTES*

MIN 1+2 – AMRAP of…25 Double Unders** + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges

MIN 3 – :50 Plank Hold

-Rest 1:00-

EMOM x 12 MINUTES*

MIN 1+2 – AMRAP of…25 Double Unders** + 20 Slam Balls (Athlete Choice, Mod) + 15 Slam Ball Squats***

MIN 3 – :25/:25 Side Plank Hold

*Pick up where you left off.

**Option for 15 Crossover Single Unders

***Hold Slam Ball any way.

(Score is Total Rounds + Reps)

Friday, September 22nd

Skill

EMOM x 5 MINUTES

1 Strict Pull-Up or Dynamic Kip Swing

+

1 Pull-Up or Half Pull-Up

+

1 Chest to Bar or Pull-Up

(No Measure)

Workout

3 ROUNDS FOR TIME

20 DB Floor Press (50/35)(35/20)

25 Sit-Ups*

20 Pull-Ups

-Into-

2 ROUNDS FOR TIME

20 DB Floor Press

25 Sit-Ups*

15 Chest to Bar Pull-Ups

-Into-

1 ROUND FOR TIME

20 DB Floor Press

25 Sit-Ups*

10 Bar Muscle-Ups

*Option for 20 GHDs.

(Score is Time)

Saturday, September 23rd

Strength

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

4 SETS
3 Unbroken Bear Complexes*

Partner Workout

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

6 Unbroken Bear Complexes (Athlete Choice)**

Max Cal Bike

5 Unbroken Bear Complexes

Max Cal Bike

4 Unbroken Bear Complexes

Max Cal Bike

3 Unbroken Bear Complexes

Max Cal Bike

*P1 completes 6 Unbroken Bear Complexes while P2 completes Max Cal Bike. Once 6 reps have been completed partners switch and now P2 completes 6 Unbroken reps while P1 completes Max Cal Bike. Once the Round of 3 is completed by both athletes, they will go back up to the top and start from the beginning on the round of 6.

**1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press. Each Bear Complex must be unbroken but rest can be taken b/t complexes.

(Score is Total Cal Bike)