Weekly Training Plan | September 28-Oc4, 2026

September 27, 2026•1 min read

Welcome to October

Throughout the month, expect to see workouts and skill work that incorporate classic CrossFit benchmarks.

This is a great chance to look back at past benchmark scores and gauge your progress over the course of the year.

Challenge yourself, aim to beat past efforts, and log your scores to compare to future attempts.

CAP Benchmarks: Fran, Diane, Nancy, Linda

Every 6:00 for 6 rounds:

800-m run

– Score is total time for all 6 runs added together

7 rounds for time:

7 thrusters (65/95 lb)
7 sumo deadlift high pulls (65/95 lb)
7 handstand push-ups

Snatch
1-1-1-1-1

Clean and Jerk
1-1-1-1-1

Score will be total volume.

2 min:

12/15-cal bike
10 double-DB box step-ups (20/20 in) (35/50 lb)
Max single-unders
1:00 rest

2 min:

12/15-cal bike
10 double-DB box step-ups
Max crossovers
1:00 rest

2 min:

12/15-cal bike
10 double-DB box step-ups
Max double-unders
1:00 rest

2 min:

12/15-cal bike
10 double-DB box step-ups
Max triple-unders

Your score will be the total number of skips you achieved across all four rounds

21-15-9 reps for time of:

Strict pull-ups
Overhead squats (95/135 lb)

16min AMRAP with a partner:

1 deadlift (225/315 lb)
1 bar muscle-up
2 deadlifts
2 bar muscle-ups
3 deadlifts
3 bar muscle-ups

– Continue to add one rep each round.

– Partners can split reps any way.

WOD Father