Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.
MONTAG 23.12.2024
FREE GYM!
DIENSTAG 24.12.2024
FREE GYM!
MITTWOCH 25.12.2024
FREE GYM!
DONNERSTAG 26.12.2024
FREE GYM!
FREITAG 27.12.2024
WORKOUT
RX
2 rounds for time:
50 alternating DB snatches (15/22.5 kg)
50 wall-ball shots (6/9 kg) (2.7/3 m)
Skill Work
Post-workout
Accumulate with a partner:
40 DB Turkish get-ups
– Trade off as desired.
SAMSTAG 28.12.2024
STRENGTH:
A: Deadlift
For load:
5-4-3-2-2+
– Max reps on the last set.
B: Back rack lunge
For load:
2-2-2-2-2-2-2
WORKOUT: 25’ CAP
RX
For time with a partner:
ROW/SKI 1,200 m
then…
16 rounds of:
8 toes-to-bars
8 burpee box jumps (51/61 cm)
then…
50 goblet squats (24/32 kg)
– Split all other work evenly with one person working at a time.
– One partner completes a full round of the couplet before switching.
SONNTAG 29.12.2024
FREE GYM!
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