CrossFit Workout: Tuesday, December 3, 2024
CrossFit Workout: Tuesday, December 3, 2024
This For Time workout challenges strength, speed, and endurance.
The 21-15-9 rep scheme is designed to push athletes to manage intensity while maintaining proper form.
Deadlifts target the posterior chain muscles, including hamstrings, glutes, and lower back, enhancing overall power and strength.
Handstand push-ups emphasize shoulder strength, balance, and core stability, with scaled options available to ensure accessibility for athletes of varying skill levels.
The workout’s structure encourages strategic pacing, requiring athletes to balance speed and form, particularly during deadlifts. This session highlights functional fitness and develops both anaerobic and aerobic systems.
Key Training Tips:
- Maintain a neutral spine and proper technique during deadlifts to avoid injury.
- For handstand push-ups, focus on controlled movements and use scaled options like pike push-ups if necessary.
Athletes need proficiency in compound movements, balance, and endurance to complete this workout effectively.
Workout Modifications for Beginner Athletes
21-15-9 reps of:
- Deadlifts (115/75 lb)
- Pike Push-ups or Dumbbell Push Press (15/10 lb)
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.
Home Workout: Tuesday, December 3, 2024
CrossFit Workout: Tuesday, December 3, 2024
CrossFit Workout: Monday, December 2, 2024
Home Workout: Monday, December 2, 2024
CrossFit Workout: Monday, December 2, 2024
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.
Home Workout: Tuesday, December 3, 2024
CrossFit Workout: Tuesday, December 3, 2024
CrossFit Workout: Monday, December 2, 2024
Home Workout: Monday, December 2, 2024
Home Workout: Monday, December 2, 2024
Home Workout: Monday, December 2, 2024
This AMRAP workout combines strength, endurance, and core stability.
Resistance band squats target the quadriceps, glutes, and hamstrings, while push-ups engage the chest, shoulders, and triceps.
Step-ups provide a functional lower-body exercise to improve balance and coordination, activating the glutes and calves.
TRX triceps Press focus on the triceps and enhance upper-arm definition.
Hollow rocks are an excellent core exercise that builds isometric strength in the abdominals and improves body control, making it a dynamic replacement for sit-ups.
The workout is structured to maximize calorie burn and muscle engagement within the 18-minute timeframe.
The continuous format of AMRAP builds endurance and maintains a high heart rate, contributing to improved cardiovascular fitness.
Using TRX and resistance bands allows for adjustable resistance, making the workout suitable for beginners to advanced athletes.
Form and controlled movements are key, particularly during triceps extensions and hollow rocks, to prevent injury and ensure efficiency.
Home Workout: Tuesday, December 3, 2024
CrossFit Workout: Tuesday, December 3, 2024
CrossFit Workout: Monday, December 2, 2024
Home Workout: Monday, December 2, 2024
Home Workout: Sunday, December 1, 2024
Home Workout: Sunday, December 1, 2024
This AMRAP workout is designed to enhance endurance, strength, and muscle endurance.
The bodyweight squats and lunges target the lower body, engaging the quadriceps, hamstrings, and glutes.
TRX rows work the upper back and biceps, while push-ups strengthen the chest, shoulders, and triceps.
The Hip bridges (performed with or without resistance bands) target the glutes, hamstrings, and lower back, helping to build strength and improve posture.
The primary objective of this workout is to improve functional strength and cardiovascular fitness, with an emphasis on full-body movement.
The use of TRX and resistance bands provides a scalable option based on fitness level. The continuous nature of the AMRAP format challenges endurance, helping to improve stamina and promote fat loss.
Key Training Tips:
- Maintain proper form to prevent injury, especially during glute bridges and lunges.
- Use resistance bands for additional challenge or skip them to adjust the difficulty.
Essential Skills:
Basic strength and coordination are needed to perform this routine safely and effectively.
