16. September 2025
Sep.
16
CrossFit – Tue, Sep 16
Suggested Warm-Up
Warm-Up
EMOM x 4 MINUTES (:45 ON/:15 OFF)
MIN 1 – Up-Dog to Down Dog
MIN 2 – Alt. Samson Lunges
MIN 3 – Alt. Elbow Punches
MIN 4 – Scap Pull-Ups
Into…
2 ROUNDS
8 Air Squats
8 Ring Rows or 6-8 Strict Pull-Ups
8 Jumping Air Squats
8 Kip Swings
Into…
1-2 ROUNDS
7 Barbell Deadlifts
7 Barbell Muscle Cleans
7 Barbell Strict Press
7 Barbell Front Squats
Strength – All
ON A 15:00 RUNNING CLOCK… (Weight)
Build to a Moderate-Heavy Complex…
1 Power Clean
+
1 Squat Clean Thruster
(Score is Weight)
Benchmark Workout – Performance
FRAN+ (Time)
FOR TIME*
12-9-6
Thrusters (135/95)
Bar Muscle-Ups
(Score is Time)
KG BB: (60/42.5)
Benchmark Workout – Fitness
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
*WORKOUT NOTE
Choose either FRAN or FRAN+
Optional Cool Down – All
FOR QUALITY
1:00/1:00 Couch Stretch
1:00 Olympic Wall Stretch
1:00 Frog Stretch
2:00 Foam Roll Lower Body
(No Measure)
*WORKOUT NOTE
Choose either FRAN or FRAN+