Monday

High Point CrossFit – CrossFit

Weightlifting

Back Squat

2×10@30%

1×8@50%

1×4@60%

1×2@70%

4×4@75%

Use weight recorded from 8/4/21 to base % from

Metcon

Metcon (Time)

3 rounds (20min Time cap)

200m Sandbag Run

21 Sandbag Shoulder to Overhead (50/35)

15 Toe to Bar

9 Burpee Over Sandbag

Rx+

400m Run

Double DB Shoulder to Overhead (50/35)

Burpee over DBs

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

90 Double Unders

80 Box Jump Overs

70 Wall Balls

60 Medball Sit-ups

50 Toe to Bar

40 Push-Ups

30 Pull-Ups

20 Handstand Push-Ups

10 BMU

Scaling Options

Toe to Bar – 1:1 Knee raises

Pull-Ups – 1:1 Ring Rows

BMU – 2:1 Chest to Bar or 3:1 Pull-Ups or 4::1 Ring Rows

Friday

High Point CrossFit – CrossFit

Be sure to look under the ‘Accesory Work’ program choice for some bonus work today, and for the future.

Gymnastics

Metcon (Distance)

Handstand Push Up

work to 1 rep max deficit

Metcon

24 EMOM

Metcon (Calories)

1min Max Calorie Assault Bike

1min Rest

Metcon (AMRAP – Reps)

1min Max Burpee to a Target

1 min Rest

Metcon (Calories)

1min Max Calorie Rower

1min Rest

Friday Extra Work

High Point CrossFit – Accesory Work

Weightlifting

Back Squat

2×10@30%

1×8@50%

1×3@65%

4×5@73%

Use weight recorded from 8/4/21 to base % from

Thursday

High Point CrossFit – CrossFit

Metcon

1: Metcon (AMRAP – Reps)

Burpee

3: Metcon (Calories)

Assault Bike

2: Metcon (AMRAP – Reps)

DB Snatches (50/35)

Metcon (3 Rounds for reps)

Burpee to Target

Thursday

High Point CrossFit – CrossFit

Planks

2 rounds

:40 on, :20 off

–Front Plank

–Left Side Plank

–Right Side Plank

–Feet 6″ off ground

–Hollow Position

1min rest

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 Single DB/KB Alternating Hang Clean and Jerk (50/35)

30′ Single DB/KB Front Rack Lunge

30 Sit-Ups

20 Double DB/KB Deadlift

30’Single DB/KB Front Rack Lunge

Rx+ Double DB/KB (50/35) for all movements except sit-ups

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Thruster (8 EMOM – 2 rep Thruster)

Metcon

Metcon (Time)

200m Run

21 Thrusters (75/55)

21 Toe to Bar

200m Run

15 Thrusters (95/65)

15 Pull Ups

200m Run

9 Thrusters (115/85)

9 Chest to Bar

200m Run

Rx+ (95/65) (115/85) (135/95)

Tuesday

High Point CrossFit – CrossFit

Gymnastics

Strict Pull Up (Weighted Pull Ups 4×3 strict, 5 sec descent)

Weighted Pull Ups

4×3 strict, 5 sec descent

Add weight if possible

Metcon

Metcon (Time)

18min TIme Cap

1000m Row Buy In:

80 Double Unders

40 KB Russian Swings (53/35)

20 Push-Ups

10 Sandbag cleans (125/75)

20 Push Ups

40 KB Russian Swings (53/35)

80 Double Unders

Rx+ (70/53 KB & Hand release push ups)
Add 1sec for ever rep not completed to 18:00 time cap

Monday

High Point CrossFit – CrossFit

Weightlifting

Back Squat

2×10@30%

1×8@50%

1×4@60%

4×6@70%

Use weight recorded from 8/4/21 to base % from

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

12 Shoulder to Overhead (115/75)

12 Sand Bag Step Ups (50/35 & 24/20)

12 Toe to Bar

Rx+ (135/95 STO & Chest to Bar)

Saturday

High Point CrossFit – CrossFit

Please park on the side, not in the back of the building, for today’s classes.

Metcon (Time)

For Time (Solo or w/ Partner)

2001 meter Run (5.5 laps)

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (70/53)

11 Toes-to-Bars

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row

(Can start w/Row and end w/ Run)

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date.

The weights have meaning, also. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.