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.