CrossFit – Wed, Sep 20
Warm-Up
Warm-Up
ON AN 8:00 RUNNING CLOCK..
2 ROUNDS
10 Strict Press
10 Tuck-Ups / V-Ups
10 Scap Pull-Ups
1:00 Cal Row (Increasing Intensity)
Into…
1 ROUND
10 Strict Press
10 Strict Knees to Chest
10 Small Kip Swings
1:00 Cal Row (Increasing Intensity)
Workout – Performance
“HURRICANE” (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*Remix of Painkiller last seen in 2022!
(Score it Total Reps)
KG BB: (52.5/35)
Workout – Fitness
“HURRICANE (FITNESS)” (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (75/55)
Toes to Something**
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*Remix of Painkiller last seen in 2022!
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score it Total Reps)
KG BB: (35/25)
Post-Workout Strength – All
Bench Press (3×4*)
*Build to a Heavy weight and stay at that weight across all sets. If you benched last week for the 6s, try to go heavier this week.
(Score is Weight)