Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.
MONTAG 02.12.2024
WORKOUT
RX
30-20-10 reps for time:
Single-leg squats
Pull-ups
DIENSTAG 03.12.2024
WORKOUT - FIGHT GONE BAD
RX
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (20 in)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.
MITTWOCH 04.12.2024
WORKOUT
RX
4 rounds for reps:
1:00 row/ski for calories
1:00 deadlifts (56/84 kg)
2:00 rest
SKILL WORK
Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.
DONNERSTAG 05.12.2024
WORKOUT - OPEN 24.1
RX
For time:
21 DB snatches, arm 1 (15/22.5 kg)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes
SKILL WORK
Post-workout
3 sets:
:30 plank hold
10-15 V-ups
FREITAG 06.12.2024
WORKOUT - HEAVY DAY
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
SAMSTAG 07.12.2024
STRENGTH
For load:
Deadlift
5-5-5-5-5+
– Max reps on the last set.
For load:
alternating front rack lunge
6-6-6-6-6+
– Max reps on the last set.
WORKOUT - REDO 20052024
RX
For time with a partner:
60 synchronized AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.
SONNTAG 08.12.2024
FREE GYM!
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