Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.
MONTAG 09.12.2024
WORKOUT
RX
AMRAP 8:
5 hang power cleans (47/70 kg)
5 strict handstand push-ups
SKILL WORK
Post-workout
4 rounds:
Dumbbell overhead walking lunges (15.2 m)
– Rest 1:00 between rounds.
DIENSTAG 10.12.2024
WORKOUT
RX
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
SKILL WORK
Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (45.7 m)
MITTWOCH 11.12.2024
WORKOUT - HEAVY DAY
RX
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
DONNERSTAG 12.12.2024
WORKOUT - CHRISTINE
RX
3 rounds for time:
400/500-m row
12 deadlifts (bodyweight)
21 box jumps (20 in)
*If rowing is not an option, substitute with skiing for the same distance.
SKILL WORK
Post-workout:
Accumulate:
50 dumbbell renegade rows
FREITAG 13.12.2024
WORKOUT
5 rounds for time:
2 rope climbs (4.6 m)
20 burpees
40 air squats
SAMSTAG 14.12.2024
STRENGTH
For load:
Deadlift
3-3-3-3-3+
– Max reps on the last set.
SKILL WORK
For Quality:
AMRAP 10:
5 deficit handstand push-ups
:20 L-sit hold
WORKOUT
RX
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.
*If running is not an option, substitute with row/ski for the same distance.
SONNTAG 15.12.2024
FREE GYM!
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