CrossFit Workouts for Week of 9/26-9/30/2022

Monday, September 26th    

STRENGTH

6-6-4*

Front Squat

*Start Moderate-Heavy and build to Heavy.

(Score is Weight)

Week 4 of 9

WORKOUT

4 SETS (:40 ON/ :20 OFF)*

MOVT 1 – Wall Balls (20/14)|(14/10)

MOVT 2 – Cal Row

MOVT 3 – Alt. Overhead Wall Ball Lunges

MOVT 4 – Cal Row

*1 SET= MOVT 1-MOVT 4

-No Additional Rest b/t Sets-

(Score is Total Reps)

https://vimeo.com/751390383/7de99191f1

Tuesday, September 27th

STRENGTH

4 SETS*

2 Pausing Clean Deadlifts** + 1 Clean Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained.

**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

(Score is Weight)

Week 4 of 9

WORKOUT

AMRAP x 10 MINUTES*

1-2-3-and so on…

Bar Muscle-Ups

2-4-6-and so on…

Deadlifts (255/175)|(175/115)

*Complete 12 Russian KB Swings (53/35)|(35/26) after each full set.

(Score is Rounds + Reps)

BMU Option 1: Jumping BMU

BMU Option 2: Up-Down Chest to Bar Pull-Up

https://vimeo.com/751389284/3fa76acc79

Wednesday, September 28th      

STRENGTH

EVERY 2:00 x 4 SETS*

2 Pausing Split Jerks**

-Rest As Needed b/t Sets-

*All working sets should be a Mod-Heavy weight.

**Pause for :02 in bottom of dip.

(Score is Weight)

Week 4 of 9

WORKOUT

FOR TIME

10 Push Jerks (155/105)|(115/75)

30 Burpees

10 Push Jerks

600m Run

30 Burpees

10 Push Jerks

90 Sit-Ups

600m Run

30 Burpees

10 Push Jerks

(Score is Time)

https://vimeo.com/751388335/01c9e69df4

Thursday, September 29th

WORKOUT

ON A 25:00 RUNNING CLOCK…

100/75 Cal Bike

Immediately Into…

AMRAP in Remaining Time Of…

6 Strict Pull-Ups

12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)

18 Alt. No Push-Up Renegade Rows

32 Double Unders

(Score is Rounds + Reps)

https://vimeo.com/751387123/0dce044f5c

Friday, September 30th

STRENGTH

4 SETS*

2 Pausing Snatch Deadlifts** + 1 Snatch Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Snatch. Option to build if perfect mechanics are maintained.

**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

(Score is Weight)

Week 4 of 9

WORKOUT

“DOUBLE DOWN”

4 ROUNDS FOR TIME*

22 Toes to Bar

11 Overhead Squats (165/115)|(125/85)

*Each time you break during a set of 22 T2B (no penalty when finishing the set)…perform 10 Jumping Air Squats to 6″” Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)…perform 5 Up-Down Over Bar.

(Score is Time)

https://vimeo.com/751386128/ea46eda372

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