Interim Week 4 of 4
Monday 12/30/2024
Strength
Front Squat
Build to a heavy single then drop weight by 30% and perform an AMRAP set
Conditioning
“Bear Complex”
5 Rounds
7 Unbroken Sets
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Tuesday 12/31/2024
Strength
A1. Weighted Strict Pull Up, 4 sets of 3-5, across
A2. Back Rack Reverse Lunge, 4 sets of 6-8/side, across
Conditioning
21-15-9
Deadlift
Pull Up
x3 Double Under
Wednesday 1/1/2025
Conditioning
A. 16’ ASCENDING AMRAP (5-10-15-20 reps etc) of:
- 25m Sled Push @ 3/5 plates
- Ski Calories
- Burpee Box Get-Overs @ 30″/40″
Rest 4 minutes then:
B. 16’ ASCENDING AMRAP (5-10-15-20 reps etc) of:
- Wall Balls @ 10/14lb
- Row Calories
- Barbell Sit-ups
Thursday 1/2/2025
Strength
“CrossFit Total”
Back Squat
Shoulder Press
Deadlift
Friday 1/3/2025
Strength
Touch and Go Power Clean
6 sets of 3, building
Conditioning
10 Rounds For Time
3 Strict Pull Ups
6 Dumbbell Snatches (50/35)
3 Toes to Bar
6 Single Arm Dumbbell Clean and Jerks (50/35)
Saturday 1/4/2024
Conditioning
For time:
- 1000m Run
- 150m Farmer Carry 2x16kg/2x24kg (pros: 2x24kg/2x32kg)
- 60 Ski or Row Calories
- 50m Sled Pull/Push @ 3/5 plates
- 40m Burpee Broad Jump
- 30m Sandbag Walking Lunges @ 10/20kg
