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CrossFit Workouts for Week of 9/21-9/26/2020

Monday, September 21st  

STRENGTH

6 SETS

1 Snatch Grip Deadlift +

1 High Hang Power Snatch +

1 Hang Power Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

4 SETS

50 Double Unders

10 Hang Power Snatch (115/75)|(75/55)

200m Run

-Rest 1:00 b/t Sets-

(Score is Time)

Tuesday, September 22nd  

STRENGTH

8-8-8*

Back Squat

*Start moderate build to moderate-heavy.

(Score is Weight)

BENCHMARK WORKOUT

“VIBRANIUM”

2 ROUNDS FOR TIME

16 Box Jumps (30/24)|(24/20)

18 Toes to Bar

20 Front Squats (155/105)|(115/75)

-Hard Cap 10:00-

(Score is Time)

Wednesday, September 23rd    

STRENGTH

8-8-8*

Strict Press

*Start moderate build to moderate-heavy.

(Score is Weight)

WORKOUT

5 SETS*

AMRAP x 2 MINUTES

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

10 Up-Downs Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)

Thursday, September 24th   

STRENGTH

8-8-8* Deadlift

*Start moderate build to moderate-heavy.

(Score is Weight)

WORKOUT

EVERY 1:30 x 8 SETS

8 Deadlifts (Athlete Choice) +

Max Plank Hold (Score is Weight)

Friday, September 25th

STRENGTH

EMOM x 10 MINUTES

MIN 1 – 5/5 Front Rack Reverse Lunges

MIN 2 – :50 Weighted Glute Bridges

(Score is Weight)

BENCHMARK WORKOUT

“TRIDENT”

AMRAP x 4 MINUTES

Max Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES

Max Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

Max Wall Balls (20/14)|(14/10)

*Last seen 2/27/2020

(Score is Reps)

Saturday, September 26th

POST WORKOUT STRENGTH

4 SETS*

10/10 DBL KB Strict Press*

100′ KB OH Walk**

-Rest :30 b/t Sets-

*Athlete will Front Rack both KBs and complete 10 reps on one side with the other KB in the FR position. They will then switch sides.

**Athletes will hold one KB overhead and one in the FR position, walk 50′, switch sides and walk 50′ back.

(Score is Weight)

WORKOUT

AMRAP x 16 MINUTES

400m Run

10/10 KB Hang Clean

(Athlete Choice)

20 Slam Balls (20/10)

(Score is Rounds + Reps)

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