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.
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.
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
CrossFit Workout: Monday, February 24, 2025
Home Workout: Saturday, February 22, 2025
CrossFit Workout: Saturday, February 22, 2025
How to create games
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.
CrossFit Workout: Monday, February 24, 2025
Home Workout: Saturday, February 22, 2025
CrossFit Workout: Saturday, February 22, 2025
How to create games
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.
CrossFit Workout: Monday, February 24, 2025
Home Workout: Saturday, February 22, 2025
CrossFit Workout: Saturday, February 22, 2025
How to create games
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.