CrossFit Workout: Monday, December 2, 2024
This AMRAP WOD tests strength, power, and cardiovascular endurance.
Power cleans are a dynamic, full-body movement targeting the legs, back, and shoulders, while building explosive power.
Pull-ups work the back, biceps, and grip strength, with scaled options providing accessibility for athletes who need assistance.
Box jumps improve lower-body power and agility, engaging the quads, glutes, and calves.
Russian twists develop rotational core strength, essential for functional movements and overall stability, making them an excellent substitute for sit-ups.
The objective of this workout is to maintain consistent intensity throughout the 20 minutes, focusing on movement efficiency and pacing. The AMRAP format pushes athletes to manage their energy while completing as many rounds as possible with proper technique.
Key Training Tips:
- Prioritize form during power cleans and pull-ups to avoid injury and optimize performance.
- Incorporate a proper warm-up to prepare the muscles and a cool-down to minimize recovery time and reduce injury risks.
Essential Skills:
Athletes should focus on pacing strategies and mastering functional movements to optimize their performance in this challenging workout.
Workout Modifications for Beginner Athletes
Use scaled options like jumping pull-ups or lighter weights to suit fitness levels.
AMRAP in 20 min of:
- 8 power cleans (75/55 lb)
- 10 jumping pull-ups or ring rows
- 12 step-ups (20″)
- 12 Russian twists (each side, with a 14/10 lb medicine ball or bodyweight)
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.