• Tracks
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Sep | 1

  • Rest Day

2

  • Warm Up:
  • Possible EMOM? Alt EMOM 15 mins: Double Unders, Med Ball Cleans and Deadlifts
  • Scaled Version: Alt EMOM 15 mins: Single Unders, Med Ball Cleans and Deadlifts
  • Minimal Gear Option: Alt EMOM 15 mins: Double Unders, Med Ball Cleans and Dumbbell Deadlifts
  • Jump Rope Challenge! AMReps 5 mins: Jump Ropes
  • Optional Accessory: 3 RFQ: Hip & Back Extensions and Banded AbMat Sit-ups
  • Post Workout:

3

  • Warm Up:
  • Lifting: Back Squats, Front Squats and Hack Squats
  • Scaled Version:
  • Minimal Gear Option: Lifting: Dumbbell Squats and Kettlebell Front Squats
  • Optional Accessory: 4 RFQ: Row Calories and Handstand Walks
  • Post Workout: FQ: Banded Seated Leg Curls

4

  • Warm Up:
  • First Cut: 4 RFT: 400 m, Rope Climbs and Squat Snatches
  • Scaled Version: 4 RFT: 400 m, Lay-to-Stand Rope Climbs and Squat Snatches
  • Minimal Gear Option: 4 RFT: 400 m, Rope Climbs and Alternating Dumbbell Squat Snatches
  • Optional Accessory: 3 RFQ: Parallel GHD Sit-ups and Bear Hug Carries
  • Post Workout:

5

  • Warm Up:
  • Option 1: Run : 1x 30 mins
  • Option 2: Row : 1x 30 mins
  • Option 3: Bike : 1x 30 mins
  • Optional Accessory: 4 RFT: Pull-ups, Chest-to-bar Pull-ups, and Bar Muscle Ups
  • Post Workout:

6

  • Warm Up:
  • Benchmark Friday: 2019 CrossFit Games Event 10 - Ringer 1 2019 CrossFit Games Event 10 - Ringer 1
  • Benchmark Friday: 2019 CrossFit Games Event 10 - Ringer 2 2019 CrossFit Games Event 10 - Ringer 2
  • Scaled Version Part 1: 20-15-10: Bike Calories and Hanging Knee Raises
  • Scaled Version Part 2: 12-9-6: Burpees and Overhead Squats
  • Minimal Gear Option Part 1: FT: Shuttle Runs and Toes-to-rings
  • Minimal Gear Option Part 2: 15-10-9: Burpees and Single Arm Dumbbell Overhead Squats
  • Optional Accessory: FQ: Kneeling Jump-ups and Plyo Push-ups
  • Post Workout:

7

  • Warm Up:
  • Hang Power Snatch : 1x1
  • The Team Standard: FT: Clean & Jerks, Muscle-ups and Snatches
  • Scaled Version: FT: Clean & Jerks, Low Muscle-up Scales and Snatches
  • Minimal Gear Option: FT: Dumbbell Clean & Jerks, Muscle-ups and Alternating Dumbbell Snatches
  • Optional Accessory: 3 RFT: Russian Kettlebell Swings and Sled Drags
  • Post Workout:

8

  • Rest Day

9

  • Warm Up:
  • FT: Box Jump Overs, Front Squats and Bike Calories
  • Scaled Version: FT: Box Jump Overs, Front Squats and Bike Calories
  • Minimal Gear Option: FT: Box Jump Overs, Dumbbell Front Squats and 600 m
  • Optional Accessory: AMReps 10 mins: Jump Ropes
  • Post Workout:

10

  • Warm Up:
  • AMRAP 9 mins: Devil Press, Wall Balls and Double Unders
  • Scaled Version: AMRAP 9 mins: Devil Press, Wall Balls and Single Unders
  • Optional Accessory: FQ: Toes-to-bars and Double Kettlebell Overhead Carries
  • Post Workout:

11

  • Warm Up:
  • Possible EMOM? Every 2 mins for 18 mins: 100 m, Deadlifts, Hang Power Cleans and Push Jerks
  • Scaled Version: Every 2 mins for 12 mins: 100 m, Deadlifts, Hang Power Cleans and Push Jerks
  • Minimal Gear Option: Every 2 mins for 18 mins: 100 m, Dumbbell Deadlifts, Dumbbell Hang Power Cleans and Dumbbell Push Jerks
  • Optional Accessory: FQ: Ring Muscle-ups and Strict Handstand Push-ups
  • Post Workout:

12

  • Warm Up:
  • Clean & Jerk : 3-3-2-2-1-1-1
  • Scaled Version: Clean & Jerk : 3-3-3-3-3
  • Minimal Gear Option: Dumbbell Clean & Jerk : 5-5-5-5-5, rest 2 mins
  • Optional Accessory: FT: D-Ball Ground-to-Shoulders, GHD Sit-ups, Hip Extensions and L-Sits
  • Post Workout: Banded Plank Hold : 3x 45 secs, rest 45 secs

13

  • Warm Up:
  • Benchmark Friday: Barbara Barbara
  • Scaled Version: 5x RFT: Pull-ups, Push-ups, AbMat Sit-ups and Air Squats
  • Optional Sustained Aerobic Work: FD: Ski Ergs and Runs
  • Post Workout:

14

  • Warm Up:
  • Team Workout: FT: Rows and Double Kettlebell Front Rack Carries
  • Scaled Version: FT: Rows and Double Kettlebell Front Rack Carries
  • Minimal Gear Option: FT: Runs and Double Kettlebell Front Rack Carries
  • Optional Accessory: FQ: Single Arm Dumbbell Shoulder Press, Cross Body Single Leg Dumbbell Deadlifts, Single Arm Dumbbell Rows and Single Leg Box Step-ups
  • Post Workout:

15

  • Rest Day

16

  • Warm Up:
  • Chipper: Overhead Squats, Toes-to-bars, Hang Squat Snatches and 3 more
  • Scaled Version: Chipper: Overhead Squats, Hanging Knee Raises, Hang Squat Snatches and 3 more
  • Minimal Gear Option: Chipper: Single Dumbbell Overhead Squats, Toes-to-bars, Single Dumbbell Hang Squat Snatches and 3 more
  • Optional Accessory: AMReps 15 mins: Jump Ropes
  • Post Workout: FQ: Seated Banded Leg Curls and Seated Calf Raises

17

  • Warm Up:
  • Split Jerk : 1x1
  • 3 RFT: Bike Calories, Push Jerks and Ring Muscle-ups
  • Scaled Version: 3 RFT: Bike Calories, Push Jerks and Banded Low Ring Transitions + Ring Dips
  • Minimal Gear Option: 3 RFT: 400 m, Dumbbell Push Jerks and Muscle-ups
  • Optional Accessory: 3 RFQ: Farmers Carries and Banded Plank Holds
  • Post Workout:

18

  • Warm Up:
  • Hang Power Clean + Hang Squat Clean : 1-1-1-1-1
  • Accessory Lift/Skill: 3 RFQ: Handstand Walks and Good Mornings
  • Scaled Version: Hang Power Clean + Hang Squat Clean : 3-3-3-3-3
  • Minimal Gear Option: Dumbbell Hang Power Clean + Hang Squat Clean : 5-5-5-5-5
  • Optional Accessory: Every 2 mins for 10 mins: D-Ball Ground-to-Over Shoulders and D-Ball Bear Hug Carries
  • Post Workout:

19

  • Warm Up:
  • Possible EMOM? Alt EMOM 12 mins: Row Calories and Rope Climbs
  • Scaled Version: Alt EMOM 12 mins: Row Calories, Lay-to-Stand Rope Climbs and Jumping Rope Pull-ups
  • Minimal Gear Option: Alt EMOM 12 mins: 200 m and Rope Climbs
  • Optional Accessory: Lifting: Dumbbell Single Leg Deadlifts and Single Arm Dumbbell Bench Press
  • Post Workout:

20

  • Warm Up:
  • Benchmark Friday: Icon 4 Icon 4
  • Scaled Version: Chipper: 1 mi, Single Unders, Air Squats and 4 more
  • Minimal Gear Option: Chipper: 1.5 mi, Double Unders, Air Squats and 4 more
  • Optional Accessory: Sled Push : 1-1-1-1-1, rest 2 mins
  • Post Workout:

21

  • Warm Up:
  • 5 RFT: Box Jumps, Front Squats and Kettlebell Swings
  • Scaled Version: 5 RFT: Box Jumps, Front Squats and Kettlebell Swings
  • Minimal Gear Option: 5 RFT: Box Jumps, Dumbbell Front Squats and Kettlebell Swings
  • Optional Accessory: FQ: Rower Pikes and Rower Walk Outs
  • Post Workout: Reverse Hyper : 2x20

22

  • Rest Day

23

  • Warm Up:
  • Push Press : 7-3-5-2-3-1
  • Lifting: Single Arm Dumbbell Rows and Single Arm Landmine Press
  • Scaled Version: Push Press : 5-5-5-3-3-3
  • Scaled Version: Lifting: Single Arm Dumbbell Rows and Single Arm Landmine Press
  • Minimal Gear Option: Dumbbell Push Press : 7-7-7-7-7-7
  • Minimal Gear Option: Lifting: Single Arm Dumbbell Rows and Single Arm Dumbbell Floor Press
  • Optional Accessory: AMReps 20 mins: Jump Ropes
  • Post Workout:

24

  • Warm Up:
  • 2x AMRAP 5 mins: Double Kettlebell Thrusters and Rope Climbs
  • Scaled Version: 2x AMRAP 5 mins: Dumbbell Thrusters and Jumping Pull-ups
  • Minimal Gear Option: 2x AMRAP 5 mins: Double Kettlebell Thrusters and Strict Pull-ups
  • Optional Accessory: AMReps 8 mins: Bear Hug Carries
  • Post Workout:

25

  • Warm Up:
  • Possible EMOM? Alt EMOM 21 mins: Row Calories, Toes-to-bars and Power Cleans
  • Scaled Version: Alt EMOM 21 mins: Row Calories, Hanging Knee Raises and Power Cleans
  • Minimal Gear Option: Alt EMOM 21 mins: 200 m, Toes-to-bars and Dumbbell Power Cleans
  • Optional Accessory: FQ: Strict Handstand Push-ups and Feet Elevated Ring Rows
  • Post Workout:

26

  • Warm Up:
  • Scaled Version: FT: Runs and Burpee Jumping Pull-ups
  • FT: Runs and Burpee Pull-ups
  • Optional Accessory: 3 Position Dumbbell Clean : 3-3-3-1-1
  • Post Workout:

27

  • Warm Up:
  • Benchmark Friday: 2019 CrossFit Games Qualifier Workout 1 2019 CrossFit Games Qualifier Workout 1 - Teens 16-17 / Masters 35-54
  • Scaled Version: 3 RFT: Deadlifts, Overhead Squats and Single Unders
  • Minimal Gear Option: 3 RFT: Dumbbell Deadlifts, Single Arm Dumbbell Overhead Squats and Double Unders
  • Optional Accessory: Every 3 mins for 9 mins: Bike Calories and Box Jumps
  • Post Workout:

28

  • Warm Up:
  • Team Workout: 4 RFT: Push Jerks and Ring Muscle-ups
  • Scaled Version: 4 RFT: Push Jerks and Banded Low Ring Muscle-ups
  • Minimal Gear Option: 4 RFT: Dumbbell Push Jerks and Ring Muscle-ups
  • Optional Accessory: 3 RFQ: Hip Extensions and Parallel GHD Sit-ups
  • Post Workout: Reverse Hyper : 3x20

29

  • Rest Day

30

Oct | 1

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