Home Workout: Sunday, December 8, 2024
Home Workout: Sunday, December 8, 2024
This home workout combines lower-body strength, upper-body endurance, and core stability, suitable for individuals with limited equipment.
Sumo squats strengthen the inner thighs and glutes, adding an element of balance and mobility.
Pike push-ups target the shoulders and triceps, mimicking an overhead press without weights.
Single-leg deadlifts focus on the hamstrings, glutes, and lower back, improving balance and stability.
Flutter kicks strengthen the lower abs and hip flexors, promoting core endurance.
The plank hold activates the entire core, shoulders, and stabilizers, reinforcing proper posture and alignment.
The workout offers a balanced approach to functional fitness and bodyweight strength, making it ideal for home exercisers seeking variety and progression.
CrossFit Workout: Sunday, December 8, 2024
CrossFit Workout: Sunday, December 8, 2024
This 21-15-9 workout combines power, strength, and endurance in a high-intensity format.
Power cleans develop explosive strength and coordination, focusing on the posterior chain and grip strength. Proper cycling of the barbell ensures efficiency and safety.
Dumbbell push presses challenge the shoulders, triceps, and core while building overhead stability and power. The movement is accessible to all levels by adjusting the weight.
Goblet squats engage the lower body and core, emphasizing posture and form. They also improve hip and ankle mobility, making them an essential component of functional fitness.
The descending rep scheme encourages athletes to maintain intensity while managing fatigue effectively. The workout develops full-body strength, aerobic capacity, and mental toughness, offering a comprehensive CrossFit experience.
Workout Modifications for Beginner Athletes
21-15-9
- Power cleans (75/55 lb or dumbbell cleans)
- Dumbbell push presses (20/15 lb per hand)
- Air squats (bodyweight or light goblet hold)
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.
Home Workout: Saturday, December 7, 2024
Home Workout: Saturday, December 7, 2024
This workout builds strength and endurance with accessible, functional movements that engage the entire body.
Goblet squats target the quads, glutes, and core while also enhancing hip and ankle mobility. The use of a weighted object increases resistance, promoting muscular endurance.
Incline push-ups reduce the intensity of standard push-ups, making them suitable for all levels while focusing on chest, shoulder, and tricep activation.
Side-lying leg raises isolate the hip abductors, strengthening the glutes and stabilizers, essential for overall lower-body stability.
Lunges add a unilateral element, improving balance and engaging the quads, glutes, and hamstrings.
Finally, mountain climbers increase cardiovascular demand, challenging the core and providing a dynamic component to the session.
The program ensures smooth transitions between exercises, allowing participants to maintain intensity while focusing on controlled movement. It develops foundational strength and endurance, making it ideal for individuals aiming to improve fitness levels at home.
CrossFit Workout: Saturday, December 7, 2024
CrossFit Workout: Saturday, December 7, 2024
This EMOM (Every Minute on the Minute) workout is a full-body challenge combining strength, power, and aerobic endurance.
Thrusters are a compound movement that integrates squats and overhead presses, targeting the quads, glutes, shoulders, and triceps while improving coordination. Using moderate weights helps athletes perform high-rep movements efficiently, enhancing both muscular endurance and power output.
Chest-to-bar pull-ups require significant upper-body pulling strength and coordination, engaging the lats, biceps, and core. Scaling options like jumping pull-ups or ring rows make this workout accessible for all participants while preserving the strength-building benefits.
Box jumps promote explosive power and agility, challenging the posterior chain and lower-body muscles while improving cardiovascular fitness. Step-ups provide a safer alternative for athletes less confident in jumping.
By removing rest intervals, this EMOM keeps the body constantly engaged, encouraging athletes to manage their effort effectively.
The format develops pacing strategies and increases overall work capacity, making it an excellent test of physical and mental stamina. Proper technique, especially in thrusters and pull-ups, is crucial for optimizing performance and reducing injury risks.
Workout Modifications for Beginner Athletes
Every 1 min For 18 min
- Minute 1: 10 thrusters (65/45 lb or dumbbell thrusters)
- Minute 2: 8 jumping pull-ups or ring rows
- Minute 3: 15 box step-ups
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.