WORKOUT KW49

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!