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