CrossFit Workouts for Week of 9/20-9/25/2021

Monday, September 20th

WORKOUT

AMRAP x 18 MINUTES

10-8-6-4-2

Power Cleans (185/135)|(135/95)

10-8-6-4-2

Ring Dips

30-30-30-30-30

Double Unders

**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep. Total Reps in 1 Round = 65

(Score is Reps)

https://vimeo.com/605217257/ecdb3026aa

Tuesday, September 21st  

WORKOUT

4 ROUNDS FOR TIME

400m Run

24 Sit-Ups

12 Push Press (115/75)|(75/55)

(Score is Time)

POST WORKOUT SKILL

ON A 15:00 RUNNING CLOCK…

Practice Handstand Walking Options*

Option 1 – HS Walk or Assisted Walk

Option 2 – Freestanding HS Hold or Wall Hold

Option 3 – Pike “Around the Worlds”

(No Measure)

https://vimeo.com/605216793/1204e1b6c9

Wednesday, September 22nd

SKILL

3 SETS FOR QUALITY

10 Alt. Tempo Pistol Squats (2020)*

1:00 Row (EZ)

*Use a post or upright if needed to control the descent and ascent.

-Rest 1:00 b/t Sets-

(No Measure)

WORKOUT

ON A 4:00 RUNNING CLOCK x 4 SETS

25 Russian KB Swings (70/53)|(53/35)

25/20 Cal Row

Max Air Squats or Alt. Pistol Squats in time remaining…

-Rest :30 b/t Sets-

(Score is Reps)

https://vimeo.com/605215487/5f8ece5a4e

Thursday, September 23rd

WORKOUT

12 ROUNDS FOR TIME

4 Up-Down Box Climb Overs (30/24)*

2 Ring or Bar Muscle-Up

*Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping down to the opposite side. Option to add 1-2 additional 45lb plates to top of the box to increase height.

(Score is Time)

RMU Option 1: Jumping RMU or BMU RMU

Option 2: Chest to Bar Pull-Ups

FINISHER & COOL DOWN

1. IN TEAMS OF 2…

FOR TIME

100 Slam Balls

100 Burpees

(Score is Time)

https://vimeo.com/605214378/c7d1035b50

Friday, September 24th

NCFIT BENCHMARK WORKOUT

“D.T. DEJA VU”

5 ROUNDS FOR TIME

12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans

6 DB Shoulder to OH

-Rest 1:00-

5 ROUNDS

6 DB Shoulder to OH

9 DB Hang Power Cleans

12 DB Deadlifts

(Score is Time)

FINISHER

2 SETS FOR QUALITY

1:00 Front Plank

:30/:30 Side Plank (L/R)

1:00 Quad Crawl

-Rest 1:00 b/t Sets-

(No Measure)

https://vimeo.com/605213699/fc8a0a37ab

Saturday, September 25th

PARTNER WORKOUT

1. ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

(Score is Weight)

IN TEAMS OF 2…

1. ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat*

(Score is Weight)

-Rest 5:00 b/t Part 1 & Part 2-

2. FOR TIME**

80 Front Squats (135/95)|(95/65)

80/65 Cal Bike

*In Part 1, each athlete must register a score.

**In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees.

P1 works while P2 rests. Switch as needed.

(Score is Time)

https://vimeo.com/605213203/802b10edf7

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