Welcome to October — a month focused on classic benchmark workouts.
MONTAG 30.09.2024
CROSSFIT
WORKOUT
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (43/61 kg)
Box jump-overs (51/61 cm)*
– Step down from the box.
*Substitute with box jumps or box steps when box jumps are not an option.
SKILL WORK
Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power clean
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
DIENSTAG 01.10.2024
CROSSFIT
WORKOUT - NANCY
5 rounds for time:
400-m run
15 overhead squats 29/43 kg)
MITTWOCH 02.10.2024
CROSSFIT
WORKOUT
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (47/70 kg)
16 Alternating double-dumbbell front-rack lunges (15/22,5 kg)
– Rest with the remaining time in the intervals.
DONNERSTAG 03.10.2024
CROSSFIT
WORKOUT - HEAVY DAY
For load:
3-3-3-3-3
Deadlift
FREITAG 04.10.2024
CROSSFIT
WORKOUT
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (6/9 kg)
SAMSTAG 05.10.2024
STRENGTH:
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
SKILL WORK:
3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold
WORKOUT - PARTNER BADGER
For time with a partner, split the work 50/50:
40 DB presses (15/22.5 kg)
160 air squats
60 DB push presses
120 air squats
80 DB push jerks
80 air squats
SONNTAG 06.10.2024
FREE GYM!
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