- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 12/02-12/08
December Focus
Open Workouts and Testers
- Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.
- This month aims to give athletes insights into their fitness levels in specific movements and time domains.
- Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.
- Work through shoulder press, thruster, power snatch, and front-rack lunge heavy days.
- Aim to hit a heavy 1-rep-max lift immediately after higher reps at moderate loads.
- Round out a great year and gear up for 2025!
Monday, December 2nd
Workout
– SPICY –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (125/185 lb)
2:00 rest
– MEDIUM –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest
– MILD –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (65/95 lb)
2:00 rest
– MASTERS –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest
Skill Work
Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.
Tuesday, December 3rd
Workout
– SPICY –
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.
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
– MASTERS –
Same as Rx’d
Wednesday, December 4th
Workout
CrossFit Games Open 24.1 Rx (Ages 16-54)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
Skill Work
Post-workout
3 sets:
:30 plank hold
10-15 V-ups
Thursday, December 5th
Workout
– SPICY –
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.
– MEDIUM –
Same as Rx’d
– MILD –
Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.
– MASTERS –
Same as Rx’d
400m Run
Max Effort 400m Run
Skill Work
Post-workout:
200-m goblet hold carry
– Switch arms as desired
Friday, December 6th
Workout
– SPICY –
30-20-10 reps for time:
Single-leg squats
Pull-ups
– MEDIUM –
20-15-10 reps for time:
Single-leg squats
Pull-ups
– MILD –
20-15-10 reps for time:
Air squats
Jumping pull-ups
– MASTERS –
30-20-10 reps for time:
Med-ball weighted step-ups (14/20 lb) (20/24 in)
Pull-ups
Saturday, December 7th
Workout
Partner Fight Gone Bad!
-SPICY-
With a Partner complete:
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (14/20 lb)
1 minute Sumo Deadlift High-Pulls (55/75 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (55/75 lb)
1 minute Row (calories)
1 minute Rest.
-One partner works while the other rests.
– MEDIUM –
Same as Rx’d
– MILD –
With a Partner complete:
3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
-One partner works while the other rests.
– MASTERS –
3 rounds for reps:
1:00 wall-ball shots (10/20 lb)(9/9 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box jumps (20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
– Step or jump up to the box, but always step down.
-One partner works while the other rests.
Sunday, December 8th
Skill Work
Pre-workout
On a 10:00 clock:
Low-ring muscle-up practice
Workout
– SPICY –
AMRAP 12:
12 hang power cleans (95/135 lb)
3 ring muscle-ups
– MEDIUM –
AMRAP 12:
12 hang power cleans (75/115 lb)
1 ring muscle-up
– MILD –
AMRAP 12:
9 hang power cleans (35/45 lb)
6 ring rows
6 hand-elevated push-ups
– MASTERS –
AMRAP 12:
12 hang power cleans (65/95 lb)
6 chest-to-bar pull-ups
– If able to perform ring muscle-ups, perform 1-3 reps each round.