- by Brice Helms
- 3 minute read
CrossFit Workouts for Week of 12/16-12/22/2024
About the Week
- This month, we’ll continue to focus on sport and testers as we approach the upcoming CrossFit Games season.
- Start the week with a snatch complex where athletes work through broken-down variations of the snatch that build in complexity.
- Follow that with a sprint-style rowing, toes-to-bar, and overhead squat workout on Tuesday.
- Push your mental and physical stamina on Saturday with accumulated pull-up bar static hang holds and a fun twist every time you and your partner drop.
- Round out the week with 75 sit-ups for time, followed immediately by a speedy dumbbell thruster and burpee couplet.
- We want to hear from you! We invite you to share your feedback and contribute to improving the CAP programming experience for affiliates, coaches, and athletes. Find the survey here.
Monday, December 16th
Strength Day
Power Snatch
– SPICY –
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.
– MEDIUM – MILD – MASTERS –
Same as Rx’d
Tuesday, December 17th
Strength
Overhead Squat
Pre-workout
3 sets:
6 overhead squats
– Build in load.
Workout
Quality & Quantity
– SPICY –
For time:
500-m row
30 toes-to-bars
30 overhead squats (80/115 lb)
500-m row
– MEDIUM –
For time:
500-m row
20 toes-to-bars
30 overhead squats (65/95 lb)
500-m row
– MILD –
For time:
300-m row
20 hanging knee raises
20 overhead squats (15/35 lb)
300-m row
– MASTERS –
For time:
500-m row
30 toes-to-bars
30 overhead squats (55/75 lb)
500-m row
Wednesday, December 18th
Workout
Fire!!!
– SPICY –
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)
– MEDIUM –
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (65/95 lb)
– MILD –
For time:
300-m run
15 lateral burpee bar step-overs
20 hang clean and jerks (35/45 lb)
– MASTERS –
For time:
400-m run
30 lateral burpees over bar
20 clean and jerks (55/75 lb)
Skill Work
Post-workout
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.
Thursday, December 19th
Workout
Holy Hot Cheeks, Batman!
– SPICY –
For reps:
3:00 max-cal row
3:00 max-distance handstand walk
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-distance handstand walk
3:00 max-cal row
– 5 feet of handstand walking is 1 rep.
– MEDIUM –
For reps:
3:00 max-cal row
3:00 max-attempt wall kick-ups
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-attempt wall kick-ups
3:00 max-cal row
– Each kick-up is 1 rep.
– MILD –
For reps:
3:00 max-cal row
3:00 max-distance bear crawl
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-distance bear crawl
3:00 max-cal row
– 5 feet of bear crawl walking is 1 rep.
– MASTERS –
For reps:
3:00 max-cal row
3:00 max-distance double-DB overhead carry (20/35 lb)
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-distance double-DB overhead carry (20/35 lb)
3:00 max-cal row
– 5 feet of overhead carrying is 1 rep.
Friday, December 20th
Workout
Peek-a-Boo
– SPICY –
AMRAP 10:
4 squat cleans (125/185 lb)
12 pull-ups
– MEDIUM –
AMRAP 10:
4 squat cleans (105/155 lb)
9 pull-ups
– MILD –
AMRAP 10:
3 DB hang power clean + front squats (15/25 lb)
7 jumping pull-ups
– MASTERS –
AMRAP 10:
4 squat cleans (95/135 lb)
12 pull-ups
Post-Workout Strength
‘Squat Clean
10:00 to establish:
1 heavy squat clean
Saturday, December 21st
Partner Workout
No Chalk, No Grips… Leave Ya Gear Here
– SPICY –
For time with a partner:
Accumulate 8:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 100 double-unders and 30 V-ups. Split reps as needed.
*Both partners hang at same time. Once one drops, both complete the work.
– MEDIUM –
For time with a partner:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 60 double-unders and 20 V-ups
*Both partners hang at same time. Once one drops, both complete the work.
– MILD –
For time with a partner:
Accumulate 5:00 of a foot-assisted pull-up bar hang hold
– Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups
*Both partners hang at same time. Once one drops, both complete the work.
– MASTERS –
For time with a partner:
Accumulate 6:00 of a pull-up bar dead hang hold
– Each time you drop from the bar, complete 70 double-unders and 20 V-ups.
*Both partners hang at same time. Once one drops, both complete the work.
Sunday, December 22nd
Workout
Admiral Ackbar
– SPICY –
75 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB thrusters (20/35 lb)
Burpees
– MEDIUM –
60 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB thrusters (15/25 lb)
Burpees
– MILD –
30 reps for time of:
AbMat sit-ups
Straight into…
5-10-15 reps for time of:
DB thrusters (10/15 lb)
Burpees
– MASTERS –
For time:
60 sit-ups
then…
10-20-30 reps of:
Dumbbell thrusters (15/25 lb)
Burpees
Skill Work
Post-workout
Accumulate:
50 DB hang muscle cleans
– Rest as needed.