Home Workout: Sunday, December 15, 2024
Home Workout: Sunday, December 15, 2024
This for-time workout focuses on full-body strength and endurance.
Air squats build lower-body strength and mobility, while push-ups strengthen the upper body and engage the core.
Lunges target the quads, glutes, and hamstrings, improving balance and coordination.
Burpees elevate heart rate and build explosive power, offering a combination of cardio and strength benefits.
Sit-ups focus on core stability and endurance, and hip bridges strengthen the posterior chain.
The for-time structure adds intensity by encouraging participants to maintain a steady pace while prioritizing good form. This format is excellent for increasing workout efficiency and overall conditioning.
CrossFit Workout: Sunday, December 15, 2024
CrossFit Workout: Sunday, December 15, 2024
This 15-minute AMRAP tests power, agility, and core endurance.
Hang power snatches target explosive strength and coordination, primarily engaging the shoulders, posterior chain, and core.
Box jump overs enhance lower-body power, balance, and agility.
Abmat sit-ups focus on core strength and stability, complementing the more dynamic movements.
The AMRAP structure encourages athletes to push their limits while maintaining proper form, making this workout effective for building cardiovascular endurance and muscular stamina.
This workout can be easily scaled to suit athletes of varying fitness levels.
Workout Modifications for Beginner Athletes
AMRAP – 15 Minutes
- 12 hang power snatches (55 lb)
- 15 box jump overs (20 inches)
- 15 abmat sit-ups
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.
Home Workout: Saturday, December 14, 2024
Home Workout: Saturday, December 14, 2024
This AMRAP workout provides a mix of strength and core conditioning.
Goblet squats develop lower-body strength while promoting proper posture.
Push-ups target the chest, shoulders, and triceps, offering an alternative angle for enhanced range of motion.
Lunges build leg stability and balance while targeting the glutes, hamstrings, and quads.
Russian twists engage the obliques and improve rotational core strength.
Supermans strengthen the posterior chain, improving posture and spinal stability.
The AMRAP structure ensures participants work at their pace, balancing effort and quality while enhancing muscular endurance and cardiovascular fitness.
CrossFit Workout: Saturday, December 14, 2024
CrossFit Workout: Saturday, December 14, 2024
This Chipper workout tests endurance, strength, and power by challenging athletes to complete a large number of reps in sequence. Kettlebell swings build posterior chain strength and power, focusing on hip extension. Hand-release push-ups emphasize full range of motion and upper-body endurance.
Box jump-overs add a plyometric challenge, demanding lower-body power and coordination. Front squats focus on quad strength, core stability, and posture under load.
The chipper format encourages athletes to maintain focus and pace through high-rep sequences, offering a blend of strength and conditioning suitable for both RX and scaled athletes.
Workout Modifications for Beginner Athletes
For Time – Chipper:
Complete the following:
- 40 kettlebell swings (70/53 lb)
- 30 hand-release push-ups
- 20 box jump-overs (24/20 inches)
- 10 front squats (135/95 lb)
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.