3. Oktober 2025
Okt.
03
CrossFit – Fri, Oct 3
Suggested Warm-Up
Warm-Up
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 – Alt. Samson Lunges
MIN 2 – Yoga Push-Ups
MIN 3 – Jefferson Curls
MIN 4 – Kang Squats
Into…
AMRAP x 6 MINUTES
100m run
6 Alt. Elbow Punches
6 Muscle Cleans
3 Strict Press
3 Push Press
Strength – All
Push Jerk (ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 5-Rep Push Jerk
)
Workout – Performance
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1 – 100m Run + Max Push Jerks (155/105)
MIN 2 – Rest
(Score is Total Push Jerks)
KG BB: (70/47.5)
Workout – Fitness
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1 – 100m Run + Max Push Jerks (115/75)
MIN 2 – Rest
(Score is Total Push Jerks)
KG BB: (52.5/35)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Cat/Cow
(No Measure)
Extra Credit – All
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
No Extra Credit today. Take the day/ weekend easy and get ready for our new strength cycle starting Monday!