CrossFit – Thu, Sep 14
Warm-Up
Warm-Up
2 SETS
100m Jog
8 PVC Pass Throughs
8 Bootstrap Squats
8 Calf Raises
8 Knee Push-Ups OR 8 Standard Push-Ups
into…
2 SETS
100m Run
8 PVC Windmills
8 PVC Front Squats
8 Tib Raises
8 Hand Release Push-Ups OR 8 Pike Push-Ups
Strength – Performance
Overhead Squat (3×8*)
Strength – Fitness
Front Squat (3×8*)
*Build to a Moderate+ weight and stay at that weight across all sets.
(Score is Weight)
Workout – Performance
3 ROUNDS FOR TIME (Time)
400m Run
21 Overhead Squats (75/55)
12 Handstand Push-Ups
(Score is Time)
KG BB: (35/25)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
400m Run
21 Front Squats (75/55)
12 Push-Ups*
*Options for Push-Ups…
Pike Push-Up
Hand Release
Standard Push-Ups
Knee Push-Ups
(Score is Time)
KG BB: (35/25)
Optional Cool Down
EMOM x 8 MINUTES
MIN 1 – :45 Elevated Calf Raises w/:03 Pause in Bottom
MIN 2 – 5/5 Moose Antlers
(No Measure)
*Build to a Moderate+ weight and stay at that weight across all sets.
(Score is Weight)