CROSSFIT EAST

Archive for September 2025

Monday 20250922

Bench press 5-5-3-3-3-1-1-1-1 reps

Additionally, practice scales or balance drills for 20 minutes.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.

Saurday 20250920

800-meter run
400-meter weighted run
200-meter weighted carry
100-meter heavy weighted carry
800-meter run

Start with an unladen 800. For the second run, wear a loaded rucksack—heavy, but still allowing you to move at a good clip. Next, keep the pack on and carry a dumbbell. Then, add another dumbbell. By this point, you should be loaded up enough that 100 meters is quite difficult—probably requiring a break to make it through. Finally, disencumber yourself and sprint another 800.

Saturday 20250920

3 rounds for time:

Run 400 meters
21 hang squat cleans
12 ring dips

Friday 20250919

 rounds for time:

200-meter farmers carry
20 box step-ups

Thursday 20250918

5 rounds for time:

4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups

Thursday 20250918

3-10-7-4 reps for time:

bodyweight deadlift
.50 bodyweight push press

Monday 20250915

For load:

Front squat 5-5-3-3-3-1-1-1-1 reps

Additionally, practice planks for 20 minutes.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.