CrossFit 2600

Workout of the day

Tuesday 23rd October

40 minute AMRAP In teams of 3: 50 calorie AB/Row 40 Sumo Deadlift High-pulls (40/30kg) 20 Team Sit-ups

Monday 22nd October

HB Back Squats E3MOM 3 sets: 8 @ 55% 6 @ 65% 4 @ 75% 4 rounds: 20 single leg v-ups 15 wallballs 10 KB get-ups

Saturday 20th October

E10MOM for 4 rounds: Row- 1000/900m or AB 50/40cal or Run 400m 25 wallballs (9/6kg) MAX reps deadball in remaining time

Friday 19th October

“Get a Grip” In teams of 2, complete 100 repetitions of the following complex (@42.5/30kg): 1 Deadlift 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk The bar must not rest on the ground, once the bar has been handed over you must run 200m before receiving the weight from your partner again

Thursday 18th October

“Dork” 6 rounds for time: 60 Double Unders 30 KB Swings (24/16kg) 15 Burpees

Wednesday 17th October

25 minutes to build to a MAX MG bench press 5 rounds: 40 sec curl + strict press 20 sec rest 40 sec max calorie row 20 sec rest 40 sec band press-downs 20 sec rest

Tuesday 16th October

10 rounds for time: In teams of 2, alternate movements 10 DB hang clusters 20 DB box step-overs 400m run

Monday 15th October

25 minutes to build to a MAX deficit deadlift 5 rounds: 40 sec DB pause front squat 20 sec rest 40 sec plate raise sit-ups 20 sec rest 40 sec band good-mornings 20 sec rest

Saturday 13th October

40 minute AMRAP: Block Run 20 Ground to Overhead (60/40kg) 25 Ring Dips 30 Butterfly Sit-ups

Friday 12th October

Every 3 minutes for 21 minutes: Hang Power Snatch + Power Snatch In pairs partners alternate complete rounds to complete as many rounds and reps as possible in 14 minutes: 12 Thrusters (42.5/30kg) 12 Lateral Bar Burpees