Your Week of CrossFit Workouts 092925
Monday
WU: 3x
Gate Run
9 Kb Sumo Deadlifts
3/2 Push Ups + Three Point Planks
6/4 Strict Pull Ups
The Conditioning: 6 RFT (15:00 to 21:00)
1 Wall Climbs
3 Push Jerk (165#/105#)
15 Kb SDHP (53#/35#)
Sprint to Gate
Walk Back
Tuesday
WU:
Gate Run
And then,
1 - 2 - 3
Chin Ups
5 Step Downs p Leg
10/6 Push Ups w/ 1 Tap
The Conditioning: 15:00 AMRAP
1 Rope Climb or 2 Rope Walk Ups
15/10 HR Push Ups
10 Box Jump Overs
25 Sit Ups
Strength: E3M
12 - 9 - 6 - 3
Barbell Bench Press
Lateral Raise Ladder:
10 Reps at LW, 7 Reps at MW, 5 Reps at HW
Rest
Maintain the longest arms possibles (Reach for the walls). Range of motion is as high as control can take it. Pause and then resist on the way down. When it is no longer possible to get arms above collar bone level, simply take them as high as they will go for each rep, even if it feels like your barely getting them away from your sides.
Wednesday
Weightlifting: E2:30 x6 (15:00)
2 Hang Squat Clean
+ 1 Squat Clean
The Conditioning: 12:00 AMRAP
12 Toes to Bar
18 Alt Front Rack Reverse Lunges (75#/55#)
6 Lateral Bar Burpees
Rest 1:00
Thursday - Happy Hour at Patterson Park from 6:30 to 9pm
The Fun: 25:00 Steady Eddie
600m Run - 400m Run - Alleyway Run - 400m Run - 600m Run
60 Double Unders
10/5 Muscle Ups or 5 Attempts to Get 10 then Move On
Friday
The Fun: 5 RFT (18:00 to 25:00)
9 Hang Snatch (95#/65#)
Alleyway Run
Rest 2:00
Saturday
Classes meet at 8am & 9:30am w/ Ricardo
500m/400m Row
And then, 3 Rounds
50 Hollow Flutter Kicks
Gun Walk D&B
10 C2B Pull Ups
50 Hollow Flutter Kicks
OH Carry D&B
10 Incline DB Bench Press
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