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.