CrossFit Workouts for Week of 12/04-12/09/2023

Check out the workouts for the week!

Monday, December 4th

Skill

ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs*

*Practice J-Technique with a focus on opening the hips after clamping the feet or finding a consistent clamp.

(No Measure)

Workout

EMOM x 25 MINUTES

MIN 1 – 1-3 Rope Climbs*

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Sub Rope Climbs w/ 3-6 Strict Knees to Elbows

*Burpee Options:

10 Reps

12 Reps

15 Reps

**Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Total Shuttle Run Reps)

Tuesday, December 5th

Strength

Deadlift

12-10-8*

Workout

3 ROUNDS FOR TIME

75 Double Unders

40 Wall Balls (20/14)(14/10)

20 Deadlifts (135/95)(95/65)

(Score is Time)

*Sub 150 Single Unders

Wednesday, December 6th

Strength

Push Jerk

12-10-8*

Workout

4 SETS*

2-4-6

Push Jerk (135/95)

12-8-6

Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.

Thursday, December 7th

Workout

AMRAP x 21 MINUTES

2:00 Cardio Choice

8/8 KB Suitcase Split Squat (Athlete Choice)

12 Russian KB Swings

2:00 Cardio Choice

8/8 Single Arm KB Floor Press

12 Hand Release Push-Ups

(No Measure)

Friday, December 8th

Strength

Back Squat

12-10-8*

Workout

ON A 16:00 RUNNING CLOCK…

1750/1600m Row

-Immediately Into-

AMRAP In Time Remaining…

10 Thrusters (75/55)(45/35)

10 Up-Downs Over Bar

15 Sit-Ups

(Score is Rounds + Reps)

Saturday, December 9th

Workout

IN TEAMS OF 2…

AMRAP x 14 MINUTES*

1 Power Clean (Athlete Choice)

2 Box Jump Overs (Athlete Choice)

3 Chest to Bar Pull-Ups

*P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.

(Score is Rounds + Reps)

Post Workout Strength

ON A 10:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Clean*

+

1 Hang Clean*

*Option for Squat or Power.

(Score is Weight)

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