We’re rolling out of September soon! Time for the LAST QUARTER of the year, ripe with prep for the holidays and the start of 2026 and the CrossFit Open in February! So much to do, so little time!
WORKOUTS FOR THE WEEK:
MONDAY
After a traditional warm up, our Monday 4 rounder will have us working on:
- a floor chest flye – we’ve done it once – good new-er exercise
- V-ups or situps
- Row/Bike
Then, in teams of 2 for 2 rounds each, we’ll alternate :30 of box step ups, :30 of rest. Chad prep!
WEDNESDAY
Our squat is a hang squat clean – more complicated – more emphasis on power, coordination, balance and “squat-a-bility”!
Our OH is a push press, focusing on our Grace loads.
Finally, our hinge is a Dbl DB DL in higher reps.
FRIDAY
We’ll start out working on a front rack hold for front rack mobility and core work.
Next – two work sets in practice for Grace. First set of 30 at a lesser load than your Grace load – working to “feel” the cardiorespiratory impact. Second set of 15 will be at your intended Grace load. Good practice for the 17th/18th!
Have a healthy weekend. It’s getting cooler – get outside more!