weekly wod highlights september 22nd - september 28th

Written By CrossFit Sanitas

Key Focus Points

STRENGTH & LIFTING

  • Overhead squats, power cleans, bench press, split jerks

  • Heavy singles, complexes, and EMOM-style strength sessions

  • Build barbell strength, cycling ability, and movement quality under fatigue

GYMNASTICS & SKILL

  • Strict pull-ups, handstand walks, toes-to-bar, wall-facing HSPU

  • Gymnastics progressions performed under fatigue in EMOMs and AMRAPs

  • Develop bodyweight strength, midline control, and stamina

Conditioning

  • Varied formats including intervals, EMOMs, AMRAPs, grinders, and partner workouts

  • Emphasis on pacing strategy, energy system development, and sustained effort across time domains

  • Develop well-rounded conditioning through structured intensity, volume, and movement variability

weekly schedule:

Monday – “Helanasty Re-Test”

  • Strength/Skill: Overhead Squats – 8 sets x 1 rep @ 70%+

  • Conditioning: “Helanasty” – Dumbbell Snatch + Run + Overhead Squats

  • Stimulus: High aerobic effort with overhead stamina, blend of Helen and Nancy

Tuesday – “Clean Complex + Pull Strength”

  • Strength/Skill: Power Clean Complex + High Box Jumps

  • Conditioning: Strict Pull-Up Progression + Dumbbell Pull-Overs

  • Stimulus: Barbell explosiveness paired with strict upper-body pulling strength

Wednesday – “Burnin’ It Down”

  • Conditioning: Every 3:00 x 10 Sets – Cal Row + DB Thrusters + Burpees

  • Stimulus: High-intensity muscular endurance with consistent pacing and unbroken sets

Thursday – “Somewhere on a Beach”

  • Strength/Skill: Handstand Walk Skill Progressions and Practice

  • Conditioning: 15:00 AMRAP – Echo Bike + Toes to Bar + Farmers Carry

  • Stimulus: Midline and grip endurance with moderate pacing and skill demand

Friday – “Chasin’ That Neon Rainbow”

  • Strength/Skill: Bench Press – 4 sets @ 80%

  • Conditioning: Wall Balls + Push-Ups

  • Stimulus: Muscular stamina focus through upper/lower body push density

Saturday – “Long Haul”

  • Conditioning: Partner Workout – Double Unders, Synchro Plank, Rope Climbs, Run, Synchro Abmat Sit-Ups

  • Stimulus: Grind-style aerobic piece with core and teamwork under fatigue

Sunday – “Life Changes”

  • Strength/Skill: Split Jerk – 8 sets x 2 reps

  • Conditioning: 16:00 EMOM – Sandbag Clean + Wall-Facing HSPU + DB Farmers Lunges

  • Stimulus: Strength-focused EMOM emphasizing control, position, and core stability

CrossFit Sanitas

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