- by Brice Helms
- 3 minute read
CrossFit Workouts for Week of 12/30/2024-1/05/2025
About the Week
- Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 CrossFit Open.
- We’ll visit past CrossFit Games season Open and Regional workouts with heavier lifting days sprinkled in during conditioning workouts.
- Establish a baseline for the CrossFit Total at the beginning of the month and follow that with another heavy back squat day at the end of the month.
- Prepare for a potential Olympic lift in the Open with heavy days dedicated to overhead squat skill work followed by a 1-rep-max snatch.
- We want to hear from you! We invite you to share your feedback and contribute to improving the CrossFit programming experience for affiliates, coaches, and athletes. Find the survey here.
Monday, December 30th
Workout
– SPICY –
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
– MEDIUM –
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
– MILD –
4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
– Rest 2:00 between rounds.
– MASTERS –
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Tuesday, December 31st
Workout
– SPICY –
For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (35/50 lb)
800-m run
– MEDIUM –
For time:
800-m run
30 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run
– MILD –
For time:
400-m run
30 hand-release push-ups from the knees
30 single-arm DB front rack walking lunges (10/15 lb)
400-m run
– MASTERS –
For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run
Wednesday, January 1st
NO CLASS today! Meet at Fixx at 8:00am to carpool/caravan to Sabino Canyon for a fun group hike!
Thursday, January 2nd
Strength
Push Press
Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep push press
Workout
– SPICY –
5 rounds for time:
50 double-unders
10 thrusters (65/95 lb)
– MEDIUM –
5 rounds for time:
30 double-unders
10 thrusters (55/75 lb)
– MILD –
5 rounds for time:
30 single-unders
7 thrusters (35/45 lb)
– MASTERS –
5 rounds for time:
35 double-unders
10 thrusters (45/65 lb)
Friday, January 3rd
Workout
Crossfit Games Open 18.1 (Ages 16-54)
Score Reps
-SPICY –
AMRAP 20:
8 Toes-to-bars
10 Dumbbell Hang clean and jerks (35/50)
14/12-Cal Row
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.
– MASTERS –
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (20/35 lb)
12/14-cal row
Saturday, January 4th
Workout
– SPICY –
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.
– MEDIUM –
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (55/75 lb)
24 overhead squats (55/75 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.
– MILD –
AMRAP 20 with a partner:
24 box step-overs (12/20 in)
24 hang power snatches (35/45 lb)
24 overhead squats (35/45 lb)
24 hanging knee raises
24-cal bike
– Step down from the box.
– MASTERS –
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (45/65 lb)
24 overhead squats (45/65 lb)
24 hanging knee raises
24-cal bike
– Step down from the box.
– Step or jump up onto the box.
Sunday, January 5th
Workout
– SPICY –
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– MEDIUM –
Same as Rx’d
– MILD –
2-3-4-5-6 reps for time of:
Partial wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– MASTERS –
2-4-6-8-10 reps for time:
Partial wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Skill Work
Post-workout
1 set:
100-m left-arm KB front-rack carry (35/53 lb)
100-m right-arm KB front-rack carry