Workouts for the Week: September 23 - September 28

Monday, September 23rd

Workout: As Many Rounds as Possible in 28 Minutes - With a Partner

300m Partner Run
42 Handstand Pushups
168 Double Unders (400 Single Unders)
42 Wall Balls
30 Calorie Row

 !Cashout! - 10-15 Minutes

Gymnastics Practice

With the Open approaching we wanted to give everyone some time to focus on some weaknesses. Have a plan for this time slot. Maybe Strict Pullups or Strict Handstand Pushups? Muscle Ups or Handstand Walking? Whatever it is, have a plan and use this time wisely. If you need some guidance, grab a coach for some ideas or assistance!


Tuesday, September 24th

Choose either the Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, September 24th.

Strength: 15 Minutes - Find a Heavy Complex

1 Snatch + 1 Hang Snatch + 1 Overhead Squat

Conditioning: As Many Rounds as Possible in 14 Minutes

9 Med Ball Cleans
12 Russian Twist w/Slam Ball
15 Ball Slams
100m Run

CrossFit Workout: CrossFit Open 17.3ish - For Time - 12 Minute Cap

3 Rounds
6 Chest to Bar Pullups
6 Squat Snatch (95/65)

-Into-

3 Rounds
7 Chest to Bar Pullups
5 Squat Snatch (135/95)

-Into-

3 Rounds
8 Chest to Bar Pullups
4 Squat Snatch (185/135)

Fitness Workout: For Time - 12 Minute Cap

3 Rounds
6 Chest to Bar Pullups
12 Kettlebell Swings

-Into-

3 Rounds
7 Chest to Bar Pullups
12 Kettlebell Swings

-Into-

3 Rounds
8 Chest to Bar Pullups
12 Kettlebell Swings


Wednesday, September 25th

Bring a Friend Day

Workout: As Many Rounds as Possible in 20 Minutes

6 Dumbbell Thrusters
12 Calorie Row
18 Burpees

!Cashout! 6 Minute Tabata

Odd Minute: Hollow Hold
Even Minute: L Hold on the Rig


Thursday, September 26th

Workout: For Time

60 Dumbbell Hang Clean and Jerk (50/35)
40 Box Jump Overs (24/20)
20 Alternating Dumbbell Squat Snatch


Friday, September 27th

Workout Part A: As Many Rounds as Possible in 26 Minutes - With a Partner

Buy-In: 100 Bar-Facing Burpees

-Into-

As Many Rounds as Possible in Remaining Time
300m Run
30 Toes to Bar (Scaling: 30 Toes to Bar Attempts or Abmat Situps)
30 Front Squat (95/65)
15 Bar Muscle Ups (Scaling: 15 Strict Pullups)
15 Strict Handstand Pushups

At the 26 Minute Mark: 2 Minute Rest

Workout Part B: For Total Weight

At conclusion of rest, 7 minutes for both Athletes to find a 1 Rep Max Squat Clean


Saturday, September 28th

Workout: For Time - With a Partner

200 Double Unders (300 Single Unders)
100/85 Calorie Row
50 Deadlifts (155/105)
100 Double Unders (200 Single Unders)
50/40 Calorie Row
25 Deadlifts
50 Double Unders (100 Single Unders)
25/20 Calorie Row
15 Deadlifts