🔺 Monday 7th September🔺
🟦 CrossFit 🟦
Skill / Strength
Pre-workout build-up
On a 10:00 clock
Build to a heavy set of 5 hang cleans
– Build to workout weight or heavier.
WOD
Tier 1&2 -
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
Tier 3 -
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
🟩 Engine @5pm 🟩
4 rounds for time:
400m run
20 sandbag lunges
100m Farmer’s carry
10 burpees over sandbag
400m run
2:00 rest between rounds
🔺 Tuesday 8th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Post-workout skill
EMOM 8:
Handstand walk 25ft
Scaling options:
Walk to wall
Pike handstand walk around a box
Handstand shoulder taps
Pike handstand shoulder taps
Plank shoulder taps
Plank from the knees + shoulder tap
WOD
Tier 1 -
AMRAP 12:
2 wall walks
2 legless rope climbs
– Add 1 wall walk every round.
Tier 2 -
AMRAP 12:
2 wall walks
2 rope climbs
– Add 1 wall walk every round.
Tier 3 -
AMRAP 12:
2 inchworm + push-ups
2 pull-to-stands
– Add 1 inchworm + push-up every round.
🟫 Intervals @4pm 🟫
6 rounds:
AMRAP 3:
20 double-unders
10 double-dumbbell push press
5 Devil’s press
🔺 Wednesday 9th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Strength Cycle Week 2:
5 sets of 5 @70-75%
Front Squat
WOD
Tier 1 -
For time:
800m run
42 Russian KB swings 32/24kg
21 KB goblet squats 32/24kg
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800m run
Tier 2 -
For time:
800m run
42 Russian KB swings 24/16kg
21 KB goblet squats 24/16kg
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800m run
Tier 3 -
For time:
400m run
42 Russian KB swings 12/8kg
21 KB goblet squats 12/8kg
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
400m run
🟩 Engine @6pm 🟩
AMRAP 35:
400m run
30/24 machine calories
30 wall balls
400m run
30/24 machine calories
30 kettlebell swings
🔺 Thursday 10th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
AMRAP 21:
20/16 cal bike
20 toes-to-bar
60 double-unders
- Every 3:00, starting at 0:00, complete:
15 box jumps 24/20"
Tier 2 -
AMRAP 21:
15/12 cal bike
10 toes-to-bar
30 double-unders
- Every 3:00, starting at 0:00, complete:
12 box jumps 24/20”
Tier 3 -
AMRAP 21:
12/9 cal bike
15 hanging knee raises
60 single-unders
- Every 3:00, starting at 0:00, complete:
10 box jumps 20/12"
🟫 Intervals @9:30am and 4pm 🟫
Every 5:00 for 6 rounds:
200m run
10 alt. DB hang clean and jerks
10 burpees over DB
🟥 Gymnastics @7pm 🟥
EMOM 6 (alternating):
Min. 1 | :30 toes to box presses
Min. 2 | :30 silent kick ups
EMOM 6 (alternating):
Min. 1 | :30 hollow rocks
Min. 2 | :30 handstand plate walks/shuffles
Technique work:
Hand balances and handstand walks
🔺 Friday 11th September 🔺
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD
Tier 1 -
AMRAP 12
3 strict pull-ups
6 KB shoulder-to-overhead right arm 24/16kg
6 KB shoulder-to-overhead left arm 24/16kg
200m row
Rest 4:00
AMRAP 12:
3 D-ball cleans 70/50kg
6 KB cleans right arm 24/16kg
6 KB cleans left arm 24/16kg
200m row
Tier 2 -
AMRAP 12
3 banded strict pull-ups
6 KB shoulder-to-overhead right arm 16/12kg
6 KB shoulder-to-overhead left arm 16/12kg
200m row
Rest 4:00
AMRAP 12:
3 D-ball cleans 50/30kg
6 KB cleans right arm 16/12kg
6 KB cleans left arm 16/12kg
200m row
Tier 3 -
AMRAP 12
3 ring rows
6 KB shoulder-to-overhead right arm 12/8kg
6 KB shoulder-to-overhead left arm 12/8kg
150m row
Rest 4:00
AMRAP 12:
3 D-ball cleans 30/15kg
6 KB cleans right arm 12/8kg
6 KB cleans left arm 12/8kg
150m row
🟥 TFI FRIDAY @17:30 🟥
🔺 Saturday 12th September🔺
🟪 HIT45 🟪
:45 work, :15 rest for a total of 6 rounds, for max reps of:
Jumping pull-ups
Bike cals
Burpees over line
Sit-ups
🟦 CrossFit 🟦
TEAM WOD
In teams of 3, accumulate max machine calories in 35:00
At the same time complete as fast as possible:
120 DB hang snatch 2x 15/10kg
30 burpees
120 DB push press 2x 15/10kg
30 toes-to-bar
120 DB hang cleans 2x 15/10kg
30 burpees
120 DB deadlifts 2x 15/10kg
30 toes-to-bar
-1 working on calories, 1 working on DBs, 1 resting
Switch when you like
🟩 Engine 🟩
In 36:00:
1 mile run
Then in remaining time, AMRAP of:
100m Farmer's carry
30/24 machine calories
100m double-KB front rack carry
30 sit-ups
100m sandbag carry
30 kettlebell swings
🔺 Sunday 13th September 🔺
🟪 HIT45 🟪
3:00 work, 1:00 rest for 6 rounds, complete:
100m run
20 alt. dumbbell snatches
15 burpees over the dumbbell
Max cals in the remaining time
🟦 CrossFit 🟦
Skill / Strength
Efficiency of WOD movements
WOD - BENCHMARK // EVA
Tier 1 -
5 rounds for time:
800m run
30 kettlebell swings 32/24kg
30 pull-ups
Tier 2 -
4 rounds for time:
800m run
30 kettlebell swings 24/16kg
30 pull-ups
Tier 3 -
5 rounds for time:
400m run
20 kettlebell swings 16/12kg
20 ring rows
-Repeat from 6/4/26
🟩 Engine 🟩
For time:
30 burpees
800m run
40 lunges
400m run
60 wall balls
60/48 machine calories
60 wall balls
400m run
40 lunges
800m run
30 burpees