- by Brice Helms
- 1 minute read
CrossFit Workouts for Week of 12/11-12/16/2023
Check out the workouts for the week!
Monday, December 11th
Strength
Push Jerk
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Jerk
Workout
AMRAP x 8 MINUTES
35 Double Unders*
5 Push Jerks (75% of 1-Rep)
*Sub 70 Single Unders for DU.
(Score is Rounds + Reps)
Tuesday, December 12th
Strength
Back Squat
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
Workout
IN TEAMS OF 2…
ON A 12:00 RUNNING CLOCK…*
150/125 Cal Bike
-Max Synchro Burpees in Time Remaining-
*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.
(Score is Reps of Synchro Burpees)
Wednesday, December 13th
Workout
3 ROUNDS FOR TIME
20 Power Snatch (75/55)(65/45)
40 Sit-Ups
10 Up-Down Pull-Ups*
*RX+ complete 10 Bar Muscle-Ups for UDPU’s
(Score is Time)
Thursday, December 14th
Workout
AMRAP x 24 MINUTES
Max Cal Machine of Choice*
*Every 3:00 not including 0:00, complete 10 Alt. Slamball Goblet Lunges + 15 Slam Balls (Athlete Choice).
(Score is Total Cals)
Friday, December 15th
Strength
Deadlift
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
Workout
FOR TIME
800m Run
20 Deadlifts (225/155)(155/105)
400m Run
10 Deadlifts
(Score is Time)
Saturday, December 16th
Workout
IN TEAMS OF 2…
4 SETS
AMRAP x 4 MINUTES
10 Front Squats (Athlete Choice)
10 Toes to Bar
-Rest 1:00 b/t Sets-
*P1 will complete a full round while P2 completes Max Burpee Box Jump Overs (Athlete Choice). Once P1 completes a round, partners will switch. Athletes will pick up where they left off.
(Score is Total Burpee Box Jump Overs)