Home Workout: Tuesday, December 10, 2024
Home Workout: Tuesday, December 10, 2024
This workout balances functional strength and mobility, catering to athletes at home.
Air squats develop lower-body strength, focusing on quads, glutes, and hamstring activation with an emphasis on proper form.
Push-ups build upper-body and core strength while offering scalability for different fitness levels.
Mountain Climbers enhance core stability, coordination, and dynamic mobility, engaging the obliques and shoulders.
Hip bridges strengthen the posterior chain, especially the glutes and hamstrings, while promoting hip mobility.
Toe touches are a dynamic movement that targets the core and improves flexibility.
This structure is effective for building functional strength, enhancing mobility, and improving endurance, making it a versatile home workout.
CrossFit Workout: Tuesday, December 10, 2024
CrossFit Workout: Tuesday, December 10, 2024
This workout combines power, coordination, and endurance in a 3-round format.
Power snatches develop explosive strength and technique, focusing on the posterior chain, shoulders, and core. Efficient cycling of reps is critical for maintaining pace.
Box jumps challenge lower-body power and coordination while elevating the heart rate. Athletes should prioritize safe landings with soft knees to minimize impact.
Bar-facing burpees add a high-intensity cardiovascular component, testing agility and mental resilience.
The descending repetition scheme across three rounds allows athletes to push their limits while managing fatigue. This workout targets full-body strength, anaerobic capacity, and metabolic conditioning, embodying the spirit of CrossFit’s functional fitness principles.
Workout Modifications for Beginner Athletes
3 rounds for time:
- 15 dumbbell snatches (lightweight, alternating arms)
- 15 step-ups (use a stable surface)
- 8 bodyweight burpees
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.
Home Workout: Monday, December 9, 2024
Home Workout: Monday, December 9, 2024
This workout focuses on core stability, lower-body endurance, and overall functional strength.
Glute bridges strengthen the posterior chain, including the glutes and hamstrings, and improve hip mobility.
Mountain climbers are a dynamic core and cardiovascular exercise, engaging the abs, hip flexors, and shoulders.
Side planks promote lateral core stability while enhancing shoulder and oblique strength.
V-ups are a challenging core movement that targets the upper and lower abs simultaneously.
The wall sit adds an isometric strength component for the quads and glutes, building endurance and mental resilience.
This workout provides a full-body challenge while prioritizing core strength, making it an excellent routine for improving overall fitness at home.
CrossFit Workout: Monday, December 9, 2024
CrossFit Workout: Monday, December 9, 2024
This EMOM workout uses a straightforward structure with three movements cycled over 15 minutes.
Deadlifts target posterior chain strength, focusing on proper technique to engage the glutes, hamstrings, and lower back. Maintaining correct form is critical to avoid excessive strain on the lower back.
Burpees challenge cardiovascular and aerobic capacity, adding a full-body endurance component to the workout.
Front squats provide a balance of quad, core, and upper-body engagement, emphasizing an upright torso and controlled descent.
This three-movement EMOM is designed to maintain intensity without excessive volume, promoting sustained effort and quality in every minute. It’s an effective format for building strength, endurance, and power in a concise timeframe.
Workout Modifications for Beginner Athletes
Every 1 min for 15 min
- Minute 1: 12 deadlifts (95/65 lb or dumbbell deadlifts)
- Minute 2: 10 burpees (reduce reps if needed)
- Minute 3: 10 front squats (75 lb)
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.