CrossFit Workout: Thursday, November 28, 2024
This CrossFit workout integrates both strength and cardio elements into a high-intensity AMRAP (As Many Rounds As Possible) format, pushing athletes to maximize their performance within 20 minutes.
- Thrusters target the quadriceps, glutes, shoulders, and triceps, combining strength and power in a single movement.
- Pull-ups engage the back and biceps.
- kettlebell swings improve posterior chain strength and cardiovascular endurance.
- The running component adds a sustained cardio challenge, enhancing metabolic conditioning and stamina.
The primary objective of this workout is to build functional strength, improve endurance, and develop power. It utilizes a mix of aerobic and anaerobic energy pathways, making it ideal for enhancing overall athleticism.
Key Training Tips:
- Focus on maintaining consistent pacing to avoid early fatigue.
- Prioritize proper form during thrusters and kettlebell swings to prevent injury.
Required Equipment:
- Barbells
- Kettlebells
- Pull-up bars
- A suitable running space
Essential Skills:
Athletes need proficiency in compound movements and an understanding of pacing strategies to optimize their performance in this workout.
Workout Modifications for Beginner Athletes
For less experienced athletes, the scaled version includes lighter weights and simpler movements like ring rows to accommodate varying strength and skill levels.
20 minute AMRAP:
- 12 Thrusters (65/45 lb)
- 10 Ring rows
- 15 Kettlebell swings (35/26 lb)
- 150 m run
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.