- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 12/09-12/15/2024
Weekly Focus
- This month, we’ll continue to focus on Open workouts and testers as we approach the upcoming CrossFit Games season.
- Start the week with a fun front squat and double-dumbbell farmers carry couplet on Monday.
- On Wednesday, power through a heavy 1-rep thruster EMOM, followed by a max-rep set.
- Embrace this month’s theme on Saturday as you and a partner tackle Event 10 from the 2021 CrossFit Games.
Monday, December 9th
Strength
Squat Clean
Pre-workout
Every 2:00 for 5 sets:
2 squat cleans
Workout
– SPICY –
For time:
21 front squats (125/185 lb)
200-m double-DB farmers carry (35/50 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
– MEDIUM –
For time:
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
– MILD –
For time:
15 front squats (35/45 lb)
100-m double-DB farmers carry (10/15 lb)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry
– MASTERS –
For time:
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
Tuesday, December 10th
Skill Work
Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
Workout
– SPICY –
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
– MEDIUM –
For time:
50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks
– MILD –
For time:
50 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
40 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
30 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
20 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
10 single-unders
10 sit-ups
1 inch-worms + push-ups from the knees
– MASTERS –
For time:
90 double-unders
30 sit-ups
6 scaled wall walks
75 double-unders
25 sit-ups
5 scaled wall walks
60 double-unders
20 sit-ups
4 scaled wall walks
45 double-unders
15 sit-ups
3 scaled wall walks
30 double-unders
10 sit-ups
2 scaled wall walks
Wednesday, December 11th
Strength
Thruster
EMOM 10:
1 thruster
– Rest 3:00
– SPICY –
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
– MEDIUM –
Same as Rx’d
– MILD –
AMRAP 1:
Max-rep thrusters (35/45 lb)
– MASTERS –
Same as Rx’d
Thursday, December 12th
Workout
– SPICY –
5 rounds for time:
2 rope climbs (15 ft)
20 burpees
40 air squats
– MEDIUM –
5 rounds for time:
1 rope climb (15 ft)
15 burpees
30 air squats
– MILD –
5 rounds for time:
2 pull-to-stands
10 burpees
15 air squats
– MASTERS –
5 rounds for time:
2 rope climbs (12 ft)
20 burpees
40 air squats
Friday, December 13th
Workout
– SPICY –
AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups
– MEDIUM –
AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups
– MILD –
AMRAP 8:
5 hang power cleans (35/45 lb)
5 dumbbell shoulder presses (15/20 lb)
– MASTERS –
AMRAP 8:
5 hang power cleans (65/95 lb)
5 dumbbell shoulder presses (20/35 lb)
Skill Work
Post-workout
4 rounds:
Dumbbell overhead walking lunges (50 ft)
– Rest 1:00 between rounds.
Saturday, December 14th
Workout
CFG 2021 Event 10
– SPICY –
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.
– MEDIUM –
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
– MILD –
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
– MASTERS –
Same as Rx’d
Sunday, December 15th
Workout
Christine
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box