CROSSFIT
Monday 9/30
“STRENGTH”
Shoulder Press
In 10 minutes, complete:
5 x 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
Max Reps @ 85%
“CONDITIONING”
Open:
4 Rounds for Time:
7 Push Jerks (155/105)
50 Double Unders
7 Bar Muscle-Ups
Performance:
4 Rounds for Time:
7 Push Jerks (135/95)
50 Double Unders -or- 100 Single Unders
3 Bar Muscle-Ups
Fitness:
4 Rounds for Time:
7 Push Press (95/65)
75 Single Unders
7 Assisted C2B Pull-ups
Tuesday 10/1
“STRENGTH”
Back Squat
In 10 minutes, complete:
5 x 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
Max Reps @ 85%
“CONDITIONING”
Open/Performance/Fitness:
EMOM 12 minutes:
O: :45 DB/KB Step Ups (pick load)
E: :45 Max Calorie Row
REST 5:00
For Time:
100 Abmat Sit-ups
Cap: 10:00
Wednesday 10/2
“CONDITIONING”
Teams of 2. Trade AMRAPs.
Open/Performance/Core:
Complete 4 total Rounds for Max Reps. (36 total minutes)
P1:
AMRAP 3 minutes:
200m Run
– with time remaining, AMRAP:
3 Thrusters (135/95) (115/75) (75/55)
5 C2B Pull-ups
P2:
AMRAP 3 minutes:
200m Run
– with time remaining, AMRAP:
6 Power Cleans (135/95) (115/75) (75/55)
5 Box Jump Overs (24/20) (20/16)
P1:
AMRAP 3 minutes:
200m Run
– with time remaining, AMRAP:
9 Deadlifts (135/95) (115/75) (75/55)
5 Bar Facing Burpees
Thursday 10/3
“STRENGTH”
Bench Press
In 10 minutes, complete:
5 x 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
Max Reps @ 85%
“CONDITIONING”
Open:
AMRAP 10 minutes:
12 KBS (53/35)
12 (6/6) OH KB Walking Lunge Steps (53/35)
24 Wall Balls (24/20)
REST 3:00
AMRAP 3 minutes:
4 Strict HSPU
4 Alt. Pistols
Friday 10/4
“STRENGTH”
Deadlift
In 10 minutes, complete:
5 x 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
Max Reps @ 85%
“CONDITIONING”
Open 12.1
Open/Performance/Core:
AMRAP 7 minutes:
Max Burpees to target 6″ above max reach
Goal: 80+ reps
BOOTCAMP
Monday 9/30
AMRAP 10 minutes:
5/10/15/20..etc. Calorie Row
10/20/30/40…etc. Abmat Sit-ups
REST 3:00
AMRAP 15 minutes:
300m Run
20 Box Jumps
20 DB Thrusters (pick load)
Tuesday 10/1
EMOM 12 minutes:
O: :45 Max Rep Seated DB Presses
E: :45 Max Rep Double Unders -or- Single Unders
REST 5:00
In 12 minutes:
Max Calorie Bike
– every minute on the minute, complete 5 burpees
– start the workout with 5 burpees
Thursday 10/3
AMRAP 30 minutes:
50/40 Calorie Row
50 KBS (pick load)
50 Box Jumps
50/40 Calorie Bike
50 DB Push Press
50 DB Front Squat
Friday 10/4
EMOM 10 minutes:
O: :45 Max Rep Supine Bodyweight Rows
E: :45 KB RDL
REST 3:00
3 Sets:
AMRAP 4 minutes:
200m Run
– with time remaining, AMRAP:
8 DB Deadlifts
8 Push-ups
8 V-ups
REST 2:00