CrossFit – Mon, Dec 2

CrossFit Timoro – CrossFit

Welcome To December!

Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.

This month aims to give athletes insights into their fitness levels in specific movements and time domains.

Round out a great year and gear up for 2025!

CLASS SCHEDULE

There will be NO Olympic Lifting or 10AM WOD on Saturday, December 7th.

Metcon (4 Rounds for reps)

4 ROUNDS OF REPS:

1:00 Bike For Calories

1:00 Deadlifts (185/125#)

2:00 REST
INTENDED STIMULUS

10+ calories per round.

10+ deadlifts per round; 20 for advanced athletes.

Deadlifts in 1-3 sets; light-to-moderate loading.

No rest between movements.

All-out effort with 1:1 built-in rest.

Masters 55+ (4 Rounds for reps)

4 Rounds For Reps:

1:00 Bike For Calories

1:00 Deadlifts (135/95#)

2:00 REST

Post Workout (3 Rounds for weight)

Every 2:00 For 3 Rounds:

10 Sumo Stance Good Mornings

-Athlete Chooses Load