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.