Sun Mon Tue Wed Thu Fri Sat

30

31

  • Back Squat 6x2
  • Assault Bike Calories : 30 Reps for Time
  • Trail Run 7.86 km TT

Sep | 1

  • 4 RFT: Squat Cleans, Double Unders, Shoulder-to-Overheads, and Assault Bike Calories

2

  • Diane
  • Deadlift : 5-4-3-2-1
  • Back Squat : 6x4

3

  • Bike Erg : 2x 18740 m

4

  • Back Squat 6x2
  • FT: Ski Erg Calories, Push-ups, Ski Erg Calories, and 7 more
  • 3 RFQ: GHD Sit-ups, GHD Back Extensions, and Kettlebell Side Raises

5

  • 2018 Dubai CrossFit Championship - Workout 6
  • Back Squat 1x5
  • Walk 3.7 km TT

6

7

  • Trail Run 6.52 km TT

8

  • Chipper: Handstand Walks, Handstand Push-ups, Toes-to-bars, and 13 more
  • Back Squat 6x2
  • 1 Snatch + 1 Hang Snatch + 1 Snatch Balance 1-1-1-1

9

  • 2 RFT: Push Press, Double Unders, Push Press, and 3 more
  • Push Press : 3-3-3-3-3, rest 2 mins

10

  • Back Squat : 6x6

11

12

  • Bench Press : 3-3-3-3-3
  • Back Squat 6x2

13

14

15

  • Back Squat : 5x5

16

  • 5 RF-ME / 1 min Stations: Bike Erg Calories, Handstand Push-ups, Ski Erg Calories, and Push-ups
  • 3 RFQ: GHD Sit-ups, GHD Back Extensions, Kettlebell Side Raises, and Leg Raises

17

  • 30 RFT: Handstand Push-ups, Squat Cleans and Lateral Burpee Over Bars
  • Back Squat 6x2

18

  • Strict Muscle-ups : Max Set
  • Ring Support Hold : 1x 60 secs
  • Segmented Ring Rows : 3x10
  • False Grip Active Ring Hang : 3x Max Hold

19

  • Strict Chest-to-ring Pull-ups : 3x5
  • Banded Seated Ring Muscle-ups : 3x Max Rep
  • Hollow Hold : 3x 20 secs, rest 40 secs
  • Back Squat : 4x4

20

21

  • Strict Ring Dips : 1x10
  • Band Tricep Extensions : 3x20
  • False Grip Ring Rows : 3x10
  • Back Squat 6x2

22

23

  • False Grip Active Ring Hang : 3x Max Hold
  • Toe Spot Ring Muscle-ups : 3x5
  • Ring Support Hold : 3x 30 secs

24

  • 10x 15 secs RemReps: Push-ups and Assault Bike Calories

25

26

27

28

29

30

Oct | 1

2

3