CrossFit Workout: Thursday, December 5, 2024
CrossFit Workout: Thursday, December 5, 2024
This AMRAP workout combines strength, endurance, and aerobic capacity in a high-intensity format.
Front squats develop lower-body strength while emphasizing the core for stabilization, crucial for maintaining proper posture under load.
Pull-ups challenge upper-body pulling strength, engaging the lats, biceps, and grip, while also promoting shoulder stability. Scaling options, like jumping pull-ups or ring rows, make this component accessible for all skill levels.
Hand-release push-ups ensure a full range of motion, promoting chest, shoulder, and tricep strength. The pause at the bottom reinforces control and reduces momentum, increasing the challenge.
The 200-meter run adds an aerobic element, pushing cardiovascular endurance and serving as an active recovery between strength-based movements.
This workout’s AMRAP format encourages athletes to balance intensity with pacing, requiring strategic effort to maximize rounds without compromising form.
The structure tests multiple energy systems, improving metabolic conditioning and functional fitness. Participants should prioritize proper technique, particularly in the front squats and pull-ups, to optimize performance and safety.
The inclusion of varied movement patterns ensures a full-body challenge, targeting multiple muscle groups and developing well-rounded fitness.
Workout Modifications for Beginner Athletes
15 min AMRAP
- 10 front squats (65/45 lb or goblet squats with a kettlebell)
- 8 assisted pull-ups or ring rows
- 10 knee push-ups
- 150-meter run or jog in place
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.
Home Workout: Wednesday, December 4, 2024
Home Workout: Wednesday, December 4, 2024
Squats focus on unilateral leg strength, engaging the quads, glutes, and hamstrings.
Push-ups build upper-body strength, targeting the chest, shoulders, and triceps while engaging the core. Resistance band Reverse Fly strengthen the upper back and improve posture.
Crunches activate the abdomen muscles for core stability, and glute bridges target the posterior chain, including the glutes, hamstrings, and lower back.
This workout is designed to be performed at a steady pace, allowing for proper technique and avoiding fatigue from time constraints. It suits a wide range of fitness levels and can be modified with variations or additional resistance. The workout structure encourages proper form, minimizing injury risk and maximizing efficien
Home Workout: Thursday, December 5, 2024
CrossFit Workout: Thursday, December 5, 2024
Home Workout: Wednesday, December 4, 2024
CrossFit Workout: Wednesday, December 4, 2024
CrossFit Workout: Wednesday, December 4, 2024
CrossFit Workout: Wednesday, December 4, 2024
This For Time workout is a high-intensity test of both strength and endurance.
Double-unders improve cardiovascular endurance and coordination.
Kettlebell swings target the posterior chain, including the glutes, hamstrings, and lower back.
Pull-ups challenge upper-body pulling strength and core stability.
Thrusters are a full-body movement combining squats and presses, engaging the quads, glutes, shoulders, and triceps.
Burpee box jumps combine explosive power and cardiovascular endurance.
The For Time format motivates athletes to maintain intensity while emphasizing good form.
It’s a well-rounded workout that targets multiple energy systems, ensuring a comprehensive fitness challenge.
Scaled options make it accessible, providing a similar stimulus for all participants.
Athletes should focus on pacing and maintaining technique, especially during thrusters and burpee box jumps, to optimize performance and minimize fatigue.
Workout Modifications for Beginner Athletes
For Time:
- 50 single-unders
- 30 kettlebell swings (35/20 lb or dumbbells)
- 20 ring rows or assisted pull-ups
- 15 thrusters (65/45 lb)
- 10 step-ups with dumbbells
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.
Home Workout: Thursday, December 5, 2024
CrossFit Workout: Thursday, December 5, 2024
Home Workout: Wednesday, December 4, 2024
CrossFit Workout: Wednesday, December 4, 2024
Home Workout: Tuesday, December 3, 2024
Home Workout: Tuesday, December 3, 2024
This AMRAP workout emphasizes strength, endurance, and flexibility.
Wide squats target the inner thighs, glutes, and quadriceps, making them a versatile lower-body exercise.
TRX rows engage the upper back, shoulders, and biceps, promoting better posture.
Lunges develop balance and unilateral strength in the legs. Push-ups provide a scalable upper-body exercise for the chest, shoulders, and triceps.
Mountain climbers enhance cardiovascular endurance and core stability while improving coordination.
The 15-minute duration allows for moderate to high-intensity training, making it accessible yet challenging.
The AMRAP format keeps the heart rate elevated, improving stamina and aiding fat loss.
Key Training Tips:
- Maintain proper form during lunges and TRX rows to avoid strain and injury.
- Focus on controlled movements for mountain climbers to maximize core activation and cardiovascular benefits.
Essential Skills:
Basic strength and coordination are required to perform this workout safely and effectively.
