CrossFit WOD, September 26, 2022

Monday

Warm-up
Warm-up
AMRAP x 5 MINUTES
8/6 Cal Row
8 Alt. Reverse Lunges
8 Wall Ball Strict Press*
4 Sumo Stance Good Mornings

*At 2:30 complete 8 Wall Ball Push Press

-Into-

1 ROUND
10 Alt. Slow Cossack Squats
8 Groiner + Twist
8 Bootstrap Squats
6 Kang Squats
6 Tempo Air Squats @22X1

Strength
Front Squat (6-6-4*)
*Start Moderate-Heavy and build to Heavy.

(Score is Weight)

Week 4 of 9

Workout
Metcon
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – Wall Balls (20/14)|(14/10)
MOVT 2 – Cal Row
MOVT 3 – Alt. Overhead Wall Ball Lunges
MOVT 4 – Cal Row

*1 SET= MOVT 1-MOVT 4

-No Additional Rest b/t Sets-

(Score is Total Reps)

KG WB: (9/6)|(6/5)

CrossFit WOD, September 25, 2022

Sunday

Warm-up
Warm-up
GENERAL WARM-UP
3 ROUNDS
10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*
10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups
10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups

*For your Step-Ups, try increasing the height with each new round.

Quick Rest Then Into…

SPECIFIC WARM-UP
EMOM x 5 MINUTES (:40 ON / :20 OFF)
MIN 1 – Bike EZ Pace 45-55 RPM
MIN 2 – Bike Mod Pace 50-60 RPM
MIN 3 – Bike Hard Pace 65+ RPM
MIN 4 – Bike EZ Pace
MIN 5 – Bike Workout Pace

Workout
Metcon
AMRAP x 26 MINUTES
50/40 Cal Bike
40 Sit-Ups
30 Hand Release Push-Ups
20 Box Jumps (30/24)

(Score is Rounds + Reps)

Optional Finisher
Metcon
3 SETS
40 Alt. Bicycle Crunches
40 Alt. Plank Hip Taps
1:00 Plank Hold

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, September 24, 2022

Saturday

Warm-up
Warm-up
2 ROUNDS
30 Mountain Climbers
10 Sumo Good Morning (BB in Second Round)
10 Scap Pull-Ups (10 Ring Rows in Second Round)
10 Superman Raises

Into…

1 ROUND
10 Up-Downs
10 Sumo Deadlift
10 Small Kip Swings
10 Hollow Rocks

Extended Warm-up
Metcon
EVERY 3:00 x 3 SETS
5 Sumo Deadlifts
Into…
Pick one of the Below Options…

-Rest with Time Remaining-

Option 1:
5 Slow Ring Rows + 3-5 Kip Swings

Or…

Option 2:
3 Strict Pull-Up + 3 Kipping
Pull-Ups

(No Measure)

Workout
Metcon
ON AN 20:00 RUNNING CLOCK…
50 Up-Down Pull-Ups*

Immediately Into…

AMRAP in Remaining Time Of…
6 Pull-Ups
8 Sumo Deadlifts (225/155)|(155/105)
10 Up-Downs to a Target*

*Pull-Up Bar / Target ideally 6" above standing reach.

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

Partner Workout Option
Metcon
IN TEAMS OF 2…

ON A 25:00 RUNNING CLOCK…*
100 Up-Down Pull-Ups

Immediately Into…

AMRAP in Remaining Time Of…
4 Pull-Ups
6 Sumo Deadlifts (225/155)|(155/105)
8 Up-Downs to a Target**

*For the Buy-In P1 and P2 will go rep for rep. Once P1 completes 1 Up-Down Pull-Up then P2 completes 1 Up-Down Pull-Up until all reps are completed. As soon a P1 chin clears the bar, P2 can sprawl down for the up-down. For the AMRAP P1 completes a whole AMRAP while P2 hangs from the rig. Once P1 finishes a round, switch. If partner on the rig comes off, partner working through the round must stop and rest until the partner is hanging again.

*Pull-Up Bar / Target ideally 6" above standing reach.

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

CrossFit WOD, September 23, 2022

Friday

Warm-up
Warm-up
3 ROUNDS
100m Run (increasing pace)
8 BB Upright Rows
20 Alt. BB Elbow Punches
12 Alt. Piked Shoulder Taps*
5 Inchworm + Push-up

*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.

Strength
Metcon
EMOM x 12 MINUTES*
1 High Hang Power Clean
+
1 Hang Power Clean

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

Workout
Metcon
EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
7 Hang Power Cleans (115/75)|(75/55)
7 Handstand Push-Ups

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

CrossFit WOD, September 22, 2022

Thursday

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Bar Hang
MIN 2 – :45 Samson Lunges
MIN 3 – :45 Alt. DB Seesaw Row
MIN 4 – :45 Quad Heel Taps

Workout
Metcon
FOR TIME*
200m DB Farmer Carry (50/35)|(35/20)
160 Alt. DB Farmer Lunges
120 Alt. DB Slides
80 Alt. No Push-Up Renegade Rows

*Pick Your Path…

Option 1 – Straight Through

Or…

Option 2 – 4 Rounds of…
50m DB Farmer Carry
40 Alt. DB Farmer Lunges
30 DB Slides
20 Alt. No Push-Up Renegade Rows

Or…

Option 3 – 2 Rounds of…
100m DB Farmer Carry
80 Alt. DB Farmer Lunges
60 Alt. DB Slides
40 Alt. No Push-Up Renegade Rows

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Finisher
Metcon
EMOM x 9 MINUTES
MIN 1 – :40 Single DB Curl
MIN 2 – :40 Russian Twist
MIN 3 – :40 Single DB Skull Crusher

(No Measure)

CrossFit WOD, September 21, 2022

Wednesday

Warm-up
Warm-up
3 ROUNDS
30 Calf Raises → 50 Single Unders → 50 Double Unders*
10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Check or TTB
10 Push Presses W/ Empty Barbell

*This means, RD1 you do 30 Calf Raises, RD2 you do 50 Singles unders and RD3 you do 50 Double unders.

**Take about 7 minutes for the general warm-up, if this warm-up takes less than 7 minutes for you to complete///do some general mobility exercises for shoulder opening, external rotation.

Strength
Metcon
4 SETS*
1 Push Jerk
+
1 Split Jerk

-Rest As Needed b/t Sets-

*Start Moderate and build to at least second workout weight.

(Score is Weight)

Week 3 of 9

Workout
Metcon
FOR TIME
4 ROUNDS
5 Push Jerks (155/105)|(115/75)
10 Toes to Bar
50 Double Unders

-Rest 2:00-

3 ROUNDS
4 Push Jerks (185/135)|(135/95)
8 Toes to Bar
40 Double Unders

-Rest 2:00-

2 ROUNDS
3 Push Jerks (205/145)|(145/100)
6 Toes to Bar
30 Double Unders

(Score is Total Time)

KG BB1: (70/47.5)|(52.5/35)
KG BB2: (85/60)|(60/42.5)
KG BB3: (90/65)|(65/45)

CrossFit WOD, September 20, 2022

Tuesday

Warm-up
Warm-up
AMRAP x 6 MINUTES
:30 Row @ Mod Pace
4 Lunge + Lunge + Air Squat
4 Up-Downs*
4 V-Ups

*Switch to Burpees @ 3:00.

Strength
Front Squat (8-6-6*)
*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Week 3 of 9

Workout
“FLATLINE”
7 SETS
ON A 2:30 RUNNING CLOCK…
20/15 Cal Row
8 Front Squats (135/95)|(95/65)
Max Burpees Over Bar in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Burpees)

KG BB: (60/42.5)|(42.5/30)

NOTE: New Benchmark (Remix of the Classic ‘Death Row’).

CrossFit WOD, September 19, 2022

Monday

Warm-up
Warm-up
AMRAP x 4 MINUTES
8 Alt. Box Step Overs
8 KB Deadlifts
4 Box Jump Overs
4 Russian KB Swings

Into…

1-2 ROUNDS*
6 Snatch Grip Deadlifts
6 Snatch Grip Upright Rows
6 Hang High Pulls
6 Behind the Neck Snatch Grip Push Press

*Option to use PVC or Barbell.

Strength
Metcon
EMOM x 12 MINUTES*
1 High Hang Power Snatch
+
1 Hang Power Snatch

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

Workout
Metcon
AMRAP x 16 MINUTES
10 Hang Power Snatch (75/55)|(65/45)
20 Box Jump Overs (24/20)
20 Russian KB Swings (53/35)|(35/26)
10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)
KG KB: (24/16)|(16/12)

CrossFit WOD, September 18, 2022

Sunday

Warm-up
Warm-up
ON A 8:00 RUNNING CLOCK…
Run 400m as a Group

Into…

3 SETS
8 DB Good Mornings
4 Up-Downs
8 Scap Push-Ups
4/4 Single DB Deficit Push-Up
4/4 Single DB Farmer Lunge

Workout
Metcon
AMRAP x 12 MINUTES
10 DB Up-Downs (35/20)|(20/15)
10 DB Deficit Push-Ups
20 Alt. DB Farmers Lunges
100m Run

-Rest 2:00-

AMRAP x 6 MINUTES
5 DB Up-Downs
5 DB Deficit Push-Ups
10 Alt. DB Farmers Lunges
50m Run

(Score is Total Rounds + Reps)

KG DB: (15/10)|(10/7.5)

Post-Workout Strength
Metcon
3 SETS
20 Close Grip DB Floor Press
20 DBL DB Hammer Curls

-Rest As Needed b/t Sets-

(No Measure)

CrossFit WOD, September 17, 2022

Saturday

Warm-up
Warm-up
1 ROUND
:30 Row (Arms and Back) + :30 Row (Half Stroke)
10 Bunny Hops + 10/10 Single Leg Hops
10/10 Wall Ball Halo
10 Wall Ball Push Press

Into…

1 ROUND
:30 Row (Half Stroke) + :30 Row (Full Stroke)
30 Single Unders
10 Wall Ball Front Squat
10 Wall Ball Thruster

Workout
Metcon
4 SETS
80 Double Unders
60/48 Cal Row
40 Wall Balls (20/14)|(14/10)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 30 MINUTES
120 Double Unders
100/80 Cal Row
80 Wall Balls (20/14)|(14/10)

*P1 works while P2 rests. Split work as Needed.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)