21. Oktober 2025
Okt.
21
CrossFit – Tue, Oct 21
Suggested Warm-Up
Warm-Up
2 ROUNDS
30 Jumping Jacks
10 Up-Downs
10 Lunges
10 Tuck-Ups
Into…
2 ROUNDS
10 Scap Push-Ups
10 Push-Ups
10 Arm Haulers
10 Air Squats*
5 Burpees
*RND 2 complete 1 0KB Goblet Squats.
Strength – All
Bench Press (1×5 @ 60% (RPE 6)
1×5 @ 70% (RPE 7)
1×5+ @ 80% (RPE 8)*)
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
15 KB Goblet Squats (53/35)
12 Burpees
9 Toes to Bar
(Score is Rounds + Reps)
KG KB: (24/16)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
15 KB Goblet Squats (35/26)
12 Burpees
9 Toes to Bar
(Score is Rounds + Reps)
KG KB: (16/12)
Optional Cool Down – All
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-
(No Measure)
*2-3 Additional Reps if mechanics are solid.
(Score is Weight)
Week 3 of 7
The Other CF Total Strength Cycle