4 ROUNDS FOR TIME (7 minute cap)
:30 Row
6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4)
6 Empty Barbell Strict Press (progress to Push Press for rounds 3 & 4)
12 Hollow Rocks + 12 Supermans
2 SETS
20/15 Cal Row
25 Push-ups
25 Thrusters (45/35)
20/15 Cal Row
-Rest 2:00 b/t Sets-
(Score is Time)
This month, we’ll continue to focus on Open workouts and testers as we approach the upcoming CrossFit Games season.
Start the week with a fun front squat and double-dumbbell farmers carry couplet on Monday.
On Wednesday, power through a heavy 1-rep thruster EMOM, followed by a max-rep set.
Embrace this month’s theme on Saturday as you and a partner tackle Event 10 from the 2021 CrossFit Games.
Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.
This month aims to give athletes insights into their fitness levels in specific movements and time domains.
Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.
Work through shoulder press, thruster, power snatch, and front-rack lunge heavy days.
Aim to hit a heavy 1-rep-max lift immediately after higher reps at moderate loads.
Round out a great year and gear up for 2025!
Welcome to the last week of November, where we’ll round out our focus on Olympic weightlifting and transition into prioritizing Open workouts and testers in December.
Start this week with a rowing and ring dip couplet, where complementary movement patterns and decreasing distances allow athletes to maintain intensity on the rower.
On Tuesday, balance mechanics and push PRs as you build to a 1-rep-max snatch and clean and jerk.
Post Thanksgiving fun yet grueling kettlebell partner workout on Saturday.
Wrap the week with a Hero workout in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.
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