- by Brice Helms
- 1 minute read
CrossFit Workouts for Week of 12/04-12/09/2023
Check out the workouts for the week!
Monday, December 4th
Skill
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs*
*Practice J-Technique with a focus on opening the hips after clamping the feet or finding a consistent clamp.
(No Measure)
Workout
EMOM x 25 MINUTES
MIN 1 – 1-3 Rope Climbs*
MIN 2 – Burpees*
MIN 3&4 – Max Shuttle Runs**
MIN 5 – Rest
*Sub Rope Climbs w/ 3-6 Strict Knees to Elbows
*Burpee Options:
10 Reps
12 Reps
15 Reps
**Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.
(Score is Total Shuttle Run Reps)
Tuesday, December 5th
Strength
Deadlift
12-10-8*
Workout
3 ROUNDS FOR TIME
75 Double Unders
40 Wall Balls (20/14)(14/10)
20 Deadlifts (135/95)(95/65)
(Score is Time)
*Sub 150 Single Unders
Wednesday, December 6th
Strength
Push Jerk
12-10-8*
Workout
4 SETS*
2-4-6
Push Jerk (135/95)
12-8-6
Toes to Bar
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.
Thursday, December 7th
Workout
AMRAP x 21 MINUTES
2:00 Cardio Choice
8/8 KB Suitcase Split Squat (Athlete Choice)
12 Russian KB Swings
2:00 Cardio Choice
8/8 Single Arm KB Floor Press
12 Hand Release Push-Ups
(No Measure)
Friday, December 8th
Strength
Back Squat
12-10-8*
Workout
ON A 16:00 RUNNING CLOCK…
1750/1600m Row
-Immediately Into-
AMRAP In Time Remaining…
10 Thrusters (75/55)(45/35)
10 Up-Downs Over Bar
15 Sit-Ups
(Score is Rounds + Reps)
Saturday, December 9th
Workout
IN TEAMS OF 2…
AMRAP x 14 MINUTES*
1 Power Clean (Athlete Choice)
2 Box Jump Overs (Athlete Choice)
3 Chest to Bar Pull-Ups
*P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.
(Score is Rounds + Reps)
Post Workout Strength
ON A 10:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Clean*
+
1 Hang Clean*
*Option for Squat or Power.
(Score is Weight)