CrossFit Workouts for Week of 9/11-9/16/2023

Monday, September 11th

Workout

“STAND TALL”

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (155/105)(115/75)
11 Box Jumps (24/20)
11 Pull-Ups

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

Tuesday, September 12th

Workout

AMRAP x 20 MINUTES*

3:00 Cardio Choice**

10/10 Single Arm DB Push Press (Athlete Choice, Mod)

20 Slam Balls (Athlete Choice)

20 Up-Downs

*NOTE — Choose a pace on this workout that fits your need. Needing recovery — slow and consistent. Needing intensity — push the pace.

**Goal for Cardio Choice is to subtly increase the pace every minute. MIN 1 = Easy / MIN 2 = Easy+ / MIN 3 = Mod. Nasal breathing only on Cardio.

(Score is Rounds + Reps)

Post Workout Strength

Bench Press

3×6*

Wednesday, September 13th

Strength

EMOM x 8 MINUTES

1 Power Clean

+

2 Hang Power Clean

*Start Light and build to Moderate+.

(Score is Weight)

Workout

4 SETS

10 Toes to Bar

8 Hang Power Cleans*

6 Toes to Bar

4 Power Cleans

-Rest 2:00 b/t Sets-

*BB Weights:

SET 1: (115/75)(75/55)

SET 2: (135/95)(95/65)

SET 3: (155/105)(115/75)

SET 4: (185/135)(135/95)

(Score is Total Time)**

Thursday, September 14th

Strength

Overhead Squat

3×8*

Front Squat

3×8*

Workout

3 ROUNDS FOR TIME

400m Run

21 Overhead Squats OR Front Squats (75/55)

12 Handstand Push-Ups

*Options for Push-Ups…

Pike Push-Up

Hand Release

Standard Push-Ups

Knee Push-Ups

(Score is Time)

Friday, September 15th

Workout

FOR TIME

60/50 Cal Bike

50 Back Rack Alt. Lunges (95/65)(65/45)

5 Rope Climbs

50/40 Cal Bike

40 Back Rack Alt. Lunges

4 Rope Climbs

40/30 Cal Bike

30 Back Rack Alt. Lunges

3 Rope Climbs

(Score is Time)

Saturday, September 16th

Skill

ON A 10:00 RUNNING CLOCK…

Practice A Gymnastics Pull Option*

*Options:

Vertical Ring Rows

(Strict) Pull-Ups

(Strict) Chest to Bar

Bar/ Ring Muscle-Ups

(No Measure)

Partner Workout

IN TEAMS OF 2…

AMRAP x 18 MINUTES

4 DB Hang Power Clean & Jerk (Athlete Choice)

4 Box Jump Overs (24/20)

2 Muscle-Ups**

*P1 will complete 1 full round while P2 rests. Once P1 completes a full round switch.

**Option for Ring or Bar.

(Score is Rounds + Reps)

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