CROSSFIT
Monday 9/9
“STRENGTH”
Back Squat
In 8:00 complete:
5 @ 40%
5 @ 50%
5 @ 60%
“CONDITIONING”
Benchmark: Open 13.4
Open:
AMRAP 7 minutes:
3-6-9-12…etc.
Power Clean (135/95)
Toes to Bar
Performance:
AMRAP 7 minutes:
3-6-9-12…etc.
Power Clean (115/75)
Toes to Bar
Fitness:
AMRAP 7 minutes:
3-6-9-12…etc.
Power Clean (65/45)
Hanging Knee Raises
“MOBILITY”
2:00 Pigeon/side
1:00 Banded Shoulder/side
2:00 Pancake Stretch
Tuesday 9/10
“STRENGTH”
Shoulder Press
In 8:00 complete:
5 @ 40%
5 @ 50%
5 @ 60%
“CONDITIONING”
Benchmark: The Ghost
Open/Performance/Fitness:
6 Rounds for Max Reps:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
REST 1:00
Wednesday 9/11
“STRENGTH”
In 10 minutes, build to a heavy Squat Clean and Jerk
“CONDITIONING”
Open:
AMRAP 15 minutes:
800m Run
– with time remaining, AMRAP:
12 Wall Balls (20/14)
12 (6/6) Alternating DB Snatch (50/35)
3 Ring Muscle-Ups
Performance:
AMRAP 15 minutes:
800m Run
– with time remaining, AMRAP:
12 Wall Balls (14/12)
12 (6/6) Alternating DB Snatch (35/25)
3 Assisted Bar Muscle-Ups
Fitness:
AMRAP 15 minutes:
400m Run
– with time remaining, AMRAP:
12 Wall Balls (10/8)
12 (6/6) Alternating DB Snatch (25/15)
6 Assisted C2B Pull-ups
Thursday 9/12
“STRENGTH”
Deadlift
In 8:00 complete:
5 @ 40%
5 @ 50%
5 @ 60%
“CONDITIONING”
Teams of 2. Trade Rounds.
Open:
AMRAP 16 minutes:
250m Row
7 Deadlifts (225/155)
7 Box Jumps (30/24)
Performance:
AMRAP 16 minutes:
250m Row
7 Deadlifts (185/125)
7 Box Jumps (24/20)
Fitness:
AMRAP 16 minutes:
7 Deadlifts (135/95)
7 Box Jumps (20/16)
Friday 9/13
“STRENGTH”
Bench Press
In 8:00 complete:
5 @ 40%
5 @ 50%
5 @ 60%
“CONDITIONING”
Open:
4 Sets:
AMRAP 4 minutes:
20 Wtd. Walking Lunge Steps (53/35)
15 Kettlebell Swings (53/35)
5 Strict Handstand Push-ups
REST 2:00
Performance:
4 Sets:
AMRAP 4 minutes:
20 Wtd. Walking Lunge Steps (35/25)
15 KBS (35/25)
5 Assisted Strict HSPU
REST 2:00
Fitness:
4 Sets:
AMRAP 4 minutes:
20 Walking Lunges
15 KBS (35/25)
5 DB Presses
REST 2:00
BOOTCAMP
Monday 9/9
AMRAP 8 minutes:
1k Row
– with remaining time, AMRAP:
6 DB Front Squats
6 Burpees
REST 4:00
AMRAP 8 minutes:
2k Bike
– with remaining time, AMRAP:
6 Alt. DB Snatches
6 Box Jump Overs
REST 4:00
800m Run
Tuesday 9/10
EMOM 16 minutes:
1st MInute: 15 Wall Balls
2nd Minute: 15 Box Jumps
3rd Minute: 15 Kettlebell Swings
4th Minute: REST
REST 5:00
AMRAP 15 minutes:
150m Run
20 DB Push Press
REST :30
150m Run
20 DB Deadlifts
REST :30
150m Run
20 DB Push Press
REST :30
150m Run
20 DB Deadlift
…continue to alternate for the remaining time
Thursday 9/12
Every 2:00 x 5 Sets:
30 Walking Lunge Steps
REST 5:00
Teams of 2. Trade Reps as Needed.
AMRAP 20 minutes:
75/50 Calorie Bike
50 Push-ups
50 Kettlebell Swings
75/50 Calorie Row
Friday 9/13
AMRAP 8 minutes:
20 Abmat Sit-ups
20 Flutter Kicks
2/2 Turkish Get-ups
REST 5:00
AMRAP 20 minutes:
150m OH Plate Carry
150m Run
250m Row
10 Burpees Over the Erg
