CrossFit Workouts for Week of 9/04-9/09/2023

Monday, September 4th

Strength

Thruster

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster

Workout

Kalsu

For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*

Tuesday, September 5th

Skill

Metcon

EMOM x 5 MINUTES

1 Dynamic Kip Swing or Kip Swing

+

1 Pull-Up or 1/2 Pull-Up

+

2 Chest to Bar Pull-Ups or Pull-Up

(No Measure)

Workout

EVERY 6:00 x 3 SETS

600m Run

20 Box Step Overs (24/20)

20 Chest to Bars

-Max Sit-Ups w/ Time Remaining-

*Option for Pull-Ups, Jumping Pull-Ups or Ring Rows.

-Rest 2:00 b/t Sets-

(Score is Total Reps of Sit-Ups)

Wednesday, September 6th

Extended Warm-up

EMOM x 9 MINUTES

MIN 1 – 5 ‘Library’ Deadlifts*

MIN 2 – 3-5 Pressing Reps**

MIN 3 – :45 EZ Bike

*Build to workout weight.

**Pressing Options…

(Hand Release) Push-Ups

DB Push Press

(Strict) Handstand Push-Ups

(No Measure)

Workout

FOR TIME

50/40 Cal Bike

-Immediately Into-

10 ROUNDS

5 Handstand Push-Up

5 Deadlifts (225/155)(155/105)

-Immediately Into-

50/40 Cal Bike

(Score is Time)

*Option for 40/30 Cal Bike and 5 DB Push Press (Athlete Choice)

Thursday, September 7th

Workout

AMRAP x 25 MINUTES

100m DB Suitcase Carry (Athlete Choice, Moderate)*

10/10 Single Arm Supported DB Rows

20 DB Glute Bridge-Ups

100m Run (Easy Pace)

10 Reps of ‘Lunge-Lunge-Up-Down**

20 Single DB Curls

20 Banded Dante Rows or Face Pulls

100m Run (Easy Pace)

*Switch hands as needed.

**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

(No Measure)

Friday, September 8th

Strength

Bench Press

3×8*

Workout

EMOM x 15 MINUTES

MIN 1 – 1 Wall Walk + 15 Slam Balls (30/20)(20/10)

MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups

MIN 3 – :45 Static Hold*

*Static Hold Options:

Plank

Hollow/Tuck

Dead/Active Hang

(Score is Slam Ball Weight)

Saturday, September 9th

Extended Warm-up

EVERY 2:00 x 3 SETS*

1 Hang Power Clean

+

1 Hang Squat Clean**

+

1 Squat Clean**

-Rest w/ Time Remaining-

*Start Moderate-Light and build to a Moderate+ weight.

**Option for Deep Hang Power / Power Clean for the Squat movements.

(Score is Weight)

Partner Workout

“TEAM KRYPTONITE”

ON A 24:00 RUNNING CLOCK…

200 Double Unders

50 Toes to Bar

40 Hang Power Cleans**

150 Double Unders

40 Toes to Bar

30 Hang Squat Clean**

100 Double Unders

30 Toes to Bar

20 Power Cleans**

50 Double Unders

20 Toes to Bar

-Max Squat Cleans** w/ Time Remaining-

*P1 works while P2 rests. Split work as needed.

**Weights are all Athlete Choice. Loading should start Moderate and end Heavy.

(Score is Total Squat Clean Reps)

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