Dienstag, 05.10.2021
A. Back Rack Barbell Lunge 10-10-10-10-10
Dumbbell Bent Over Row 10-10-10-10-10
Lying Tricep Extension 10-10-10-10-10
B. Complete as many rounds as possible in 10 mins of:
21 Kettlebell Swings, 53/35 lbs
15 Burpees
9 Toes-to-bars
Montag, 04.10.2021
A. Trap Bar Deadlift 5-5-5-5-5
B. As many reps as possible in 10 mins of:
1 Wall Climb
1 Rope Climb
1 100 Meter Run
2 Wall Climbs
2 Rope Climbs
2 100 Meter Runs
3 Wall Climbs
3 Rope Climbs
3 100 Meter Runs ...
Continue adding 1 rep each round to each movement until time expires.
C. Complete as many rounds as possible in 16 mins of:
6 Ring Rows
6 Push-ups
12 AbMat Sit-ups
12 Kettlebell Goblet Squats
Sonntag, 03.10.2021
A. Snatch High Pull 3-3-3-3-3
B. For time:
30 Overhead Walking Lunge With Plates, 45/25 lbs
30 Knees-to-elbows
30 Sit-ups
30 Row Calories
30 Sit-ups
30 Knees-to-elbows
30 Overhead Walking Lunge With Plates, 45/25 lbs
C. CrossFit Games Open 18.03 - Scaled
2 rounds for time of:
100 Single Unders
20 Overhead Squats, 45/35 lbs
100 Single Unders
12 Pull-ups
100 Single Unders
20 Dumbbell Snatches, 35/20 lbs
100 Single Unders
12 Pull-ups
Time cap: 14 mins, Total Possible Reps: 928
Samstag, 02.10.2021
A. Back Squat 10-10-10-10-10
B. Tabata 10 x 20:10: One Arm Dumbbell Row, pick load
C. For time: Deck of Cards
Freitag, 01.10.2021
A. Single Arm Db Bench Press W/ Other In Static Hold 20-20-20-20-20
Hand Over Hand Sled Pull 1-1-1-1-1
B. 5 rounds for quality of:
False Grip Ring Pull-up Hold, 30 secs
Ring Support Hold, 30 secs
C. Every 2 mins for 24 mins, alternating between:
30/20 Row Calories 25/18
Ski Erg Calories 20/15
Assault Bike Calories
15 Burpee Box Jump Overs, 24/20 in
Donnerstag, 30.09.2021
A. Deadlift 3-3-3-3-3
Lying Tricep Extension 10-10-10-10-10
B. For time:
Row, 1000 m
-- then --
3 rounds of:
1 Sled Push
20 Ball Slams, 30/20 lbs
10 Hang Power Snatches, 75/55 lbs
-- then --
Run, 800 m
Mittwoch, 29.09.2021
A. Dumbbell Walking Lunge 20-20-20
Bandbell Bench Press 5-5-5 + 5 Plyo Push ups
B. Complete as many rounds as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups
Dienstag, 28.09.2021
A. Front Squat Pause 5-5-5-5-5
B. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Shoulder Press, pick load
Strict Pull-up
C. 50-40-30-20-10 reps, for time of:
Double Under
Tuck Crunch
Montag, 27.09.2021
A. Power Clean 5-3-1, using heaviest weight per set
Rope Climb 3-2-1, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Dumbbell Bench Press, pick load
Rest 1 min
Assault Bike Calorie
Rest 1 min
Row Calorie
Rest 1 min
Sonntag, 26.09.2021
A. Back Squat 5-5-5-5-5
B. 4 rounds for time of:
Handstand Hold, 1 min
Static Hang, 1 min
15 Dumbbell Shoulder Press, 50/35 lbs
15 Weighted Pull-ups, 50/35 lbs
Use 2 dumbbells for presses, 1 for pull-ups.
Samstag, 25.09.2021
A. Trap Bar Jump 5-5-5-5-5
B. Tabata 8 x 20:10
AbMat Sit-up
Hand Release Push-Up
Alternating Stationary Lunge
Ring Row
C. For time: 100 Calorie Row, Ski Or Bikes
Freitag, 24.09.2021
A. Snatch High Pull 5-5-5-5-5
Dumbbell Bench Press 15-15-15-15-15
B. For time:
Run, 500 m
-- then --
3 rounds of:
21 Kettlebell Swings, 24/16 kg
15 Goblet Squats, 24/16 kg
9 Toes-to-bars
-- then --
Run, 500 m
Donnerstag, 23.09.2021
A. Back Rack Barbell Lunge 10-10-10-10-10
B. Complete as many rounds as possible in 12 mins of:
5 Push-ups
10 Bent Over Rows, 20 kg
10 Push-ups
20 Bent Over Rows, 20 kg
15 Push-ups
30 Bent Over Rows, 20 kg
20 Push-ups
40 Bent Over Rows, 20 kg
25 Push-ups
50 Bent Over Rows, 20 kg
30 Push-ups
60 Bent Over Rows, 20 kg
35 Push-ups
70 Bent Over Rows, 20 kg
40 Push-ups
80 Bent Over Rows, 20 kg
45 Push-ups
90 Bent Over Rows, 20 kg
50 Push-ups
100 Bent Over Rows, 20 kg
C. For time:
Row, 500 m
-- then --
5 rounds of:
30 Double Unders
30 AbMat Sit-ups
-- then --
Ski Erg, 500 m
Mittwoch, 22.09.2021
A. Front Squat 5-5-5-5-5
B. 5 rounds for time of:
5 Handstand Push-ups
10 Pistols (Alternating Legs)s
15 Pull-ups
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
Dienstag, 21.09.2021
A. Deadlift 3-3-3
Strict Pull-ups 3x max rep
B. "Nancy"
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Montag, 20.09.2021
A. Dumbbell Pull Over 15-15-15
Clean High Pull 10-10-10
Back Squat 10-10-10
b: Complete as many rounds as possible in 12 mins of:
60 Double Unders
20 Wall Balls, 9/6 kg
10 Toes-to-bars
