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CrossFit Workouts for Week of 9/27-10/2/2021

Monday, September 27th

WORKOUT

3 ROUNDS FOR TIME

10 Power Snatch (135/95)|(95/65)

400m Run

(Score is Time)

OPTIONAL FINISHER

4 ROUNDS FOR REPS*

:30 Plate Hollow Flutters**

:30 Plate Gun Hold

*Must be done without setting the plate down at all.

**Hold Plate at Extension Over Chest.

(Score is Reps)

https://vimeo.com/611321215/e3f0c99259

Tuesday, September 28th   

STRENGTH

3-3-3 Back Squat*

*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

WORKOUT

FOR TIME*

15-12-9-12-15

DB Front Squat (50/35)|(35/20)

C2B Pull-Up**

*After each full set, complete 10 Up-Downs

**Gymnastic Kip Preferred

(Score is Time)

https://vimeo.com/611320680/e9318c070d

Wednesday, September 29th  

WORKOUT

4 SETS

AMRAP x 5 MINUTES

15 Box Jumps (24/20)

20 Sumo Deadlifts (185/135)|(135/95)*

10 Handstand Push-Ups

-Rest 2:00 b/t Sets-

*The Sumo Deadlift reps decrease by 5 each Set.

Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.

BB1: (185/135)|(135/95)

BB2: (225/155)|(155/105)

BB3: (255/175)|(175/115)

BB4: (275/185)|(185/135)

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

(Athlete Choice, Moderate-Heavy)

https://vimeo.com/611320390/f7bb1c9f7d

Thursday, September 30th

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Strict RMU or Strict False Grip Ring Row

Immediately Into…

ON A 5:00 RUNNING CLOCK…

Practice Connecting RMU Together via Kipping or Transition Work

(No Measure)

WORKOUT

3 SETS FOR REPS

40/30 Cal Bike

Max Reps Unbroken Ring Muscle-Ups or Ring Rows*

15 Burpee to Target**

:30 Single KB Front Rack Hold (R) (70/53)|(53/35)

:30 Single KB Front Rack Hold (L)

30 Alt. KB Horn Taps (Elbow Plank)

-Rest 2:00 b/t Sets-

*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap. **Target is 6″ above standing reach

(Score is Total Reps of MU or RR)

https://vimeo.com/611319936/9d05257f33

Friday, October 1st

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Power Clean +

1 Hang Power Clean +

1 High Hang Power Clean

(Score is Weight)

WORKOUT

FOR TIME

1500/1250m Row

45 Hang Power Clean (155/105)|(115/75)

*Partition Row & Reps in any way or order to complete the work.

(Score is Time)

https://vimeo.com/611319429/80ca117dee

Saturday, October 2nd  

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME*

800m WB Run

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

80 Push-Ups**

60 Wall Balls

400m WB Run

40 Synchro Push-Ups

40 Wall Balls

800m WB Run

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees. **Hand Release Push-Ups Optional (Score is Time)

https://vimeo.com/611318975/7215842e6e

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