- by Brice Helms
- 3 minute read
CrossFit Workouts for Week of 12/23-12/29/2024
About the Week
- Happy last week of December and a wrap on 2024! We’ll continue to focus on sport and testers this week as we transition into the New Year and approach the 2025 CrossFit Games season!
- Start the week with a retest of Open Workout 23.1, allowing athletes to see how they’ve progressed since last year’s Open.
- Then, look forward to celebrating the season with the 12 Days of Christmas on Wednesday.
- Follow that with a chance for athletes to practice large or unbroken sets in a higher-volume couplet workout on Thursday.
- Round out the week with a front-rack reverse lunge heavy day on Sunday.
- We want to hear from you! We invite you to share your feedback and contribute to improving the CAP experience for affiliates, coaches, and athletes. Find the survey here.
Monday, December 23rd
Skill Work
Pre-workout
Every 2:00 x 4 sets:
1-5 muscle-ups
– Perform AMRAP until failure on the final set.
Workout
-SPICY –
EMOM 5:
:35 max-cal row
EMOM 5:
:40 max-cal row
EMOM 5:
:45 max-cal row
EMOM 5:
:50 max-cal row
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
– MASTERS –
Same as Rx’d
Tuesday, December 24th
Workout
– SPICY –
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
– MEDIUM –
Same as Rx’d
– MILD –
6 rounds for time, starting with 2 candlesticks and then completing the even rounds only, i.e.: 2, 1; then, 4, 3, 2, 1; then, 6, 5, 4, 3, 2, 1; etc.:
1 inchworm
2 candlesticks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 DB shoulder presses (10/15 lb)
12 box step-ups (12/20 in)
Perform the workout like the “12 Days of Christmas” song moving through the even rounds only. In round one, perform 2 candlesticks, and then 1 inchworm. In round two, 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding the new exercises each even round.
– MASTERS –
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 pike push-ups
12 Cossack squats
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
Wednesday, December 25th
No Classes today – Merry Christmas!
At-Home Workout
For time:
24 Russian dumbbell/kettlebell swings (35/ 50 lb)
100 double-unders
18 Russian dumbbell/kettlebell swings
100 double-unders
12 Russian dumbbell/kettlebell swings
100 double-unders
Thursday, December 26th
Partner Workout
– SPICY-
With a Partner – AMRAP 20:
25 dumbbell snatches (35/50 lb)
25 wall-ball shots (14/20 lb)(9/10 ft)
– MEDIUM –
AMRAP 20:
25 dumbbell snatches (20/35 lb)
25 wall-ball shots (10/14 lb)(9/10 ft)
– MILD –
AMRAP 20:
15 dumbbell snatches (10/15 lb)
15 wall-ball shots (6/10 lb)(9/9 ft)
– MASTERS –
AMRAP 20:
25 dumbbell snatches (20/35 lb)
25 wall-ball shots (10/14 lb)(9/10 ft)
• Partners alternate complete rounds; score is the total number of rounds completed.
Skill Work
Post-workout
Accumulate with a partner:
40 DB Turkish get-ups
– Trade off as desired.
Friday, December 27th
Strength
Deadlift
Pre-workout
EMOM 8:
1 deadlift
– Build to a heavy single.
Workout
– SPICY –
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
– MEDIUM –
AMRAP 8:
2 wall walks
2 deadlifts (125/185 lb)
– MILD-
AMRAP 8:
2 inchworm + push-ups
2 deadlifts (55/75 lb)
– MASTERS –
AMRAP 8:
2 wall walks
2 deadlifts (165/255 lb)
Saturday, December 28th
Workout
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54)
Score Reps
Divide reps between partners, in a I go, you go format.
-SPICY –
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
– MEDIUM –
AMRAP 14:
60-calorie row
50 hanging knee raises
40 wall-ball shots (10/14 lb) (9/10 ft)
30 cleans (65/95 lb)
20 chin-over-bar pull-ups
– MILD –
AMRAP 14:
60 strokes on the rower
50 sit-ups
40 wall-ball shots (6/10 lb) (9/10 ft)
30 cleans (35/45 lb)
20 push-ups
– MASTERS –
AMRAP 14:
60-cal row
50 toes-to-bars
40 wall-ball shots (10/20 lb) (9/9 ft)
30 cleans (65/115 lb)
20 ring muscle-ups
Sunday, December 29th
Skill
Max Double-Unders
Max set of Unbroken Double-Unders
Strength
Front Rack Lunge
– SPICY –
7 sets for load:
6 alternating front-rack reverse lunges
– MEDIUM –
Same as Rx’d
– MILD –
Same as Rx’d
– MASTERS –
Same as Rx’d