CrossFit – Fri, Dec 22
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>10 min AMRAP<br>1 min easy row<br>5 Deadlifts (empty bar)<br>5 Hang Squat Cleans (empty Bar)<br>5 Strict Pull Ups or 10 Ring rows<br>5 V-ups (each side)<br>5 Birddogs (each side)<br><br><strong>2. Workout Prep</strong><br>This workout will take a while to review and set up. Warm up with each movement as you prepare.</p>
Workout
“12 Days of Christmas” (Time)
<p>Freedom (RX’d)<br>12 Days of Christmas<br>1 Rope Climb<br>2 Squat Cleans (155/105)<br>3 Muscle Ups<br>4 Burpee over Bar<br>5 Deadlifts (155/105)<br>6 Handstand Push Ups<br>7 Toes to bar<br>8 Wall Ball (20/14)<br>9 Box Get Over (48”/40”)<br>10 Back Rack Lunges (155/105) <br>11 Chest to Bar<br>12 Thruster (155/105)</p><ul><li>Target time: 25-30 minutes</li><li>Time cap: 45 minutes</li></ul>
Optional Gymnastics Skill Work
Strict Pull-up: Week 6 Day 2 (Checkmark)
<p>On a Running Clock:</p><p><br>Advance:<br>Accumulate 45 Strict Pull Ups<br>At the top of every minute complete 5 Burpees<br>* Begin with the Burpees<br><br>Intermediate:<br>Accumulate 30 Strict Pull Ups<br>At the top of every minute complete 4 Burpees<br>* Begin with the Burpees<br><br>Beginner:<br>Accumulate 25 Box Assist Pull Ups OR Ring Rows<br>At the top of every minute complete 3 Burpees<br>* Begin with the Burpees<br><br>**7 minute Time Cap for all athletes</p>
Cooldown/Mobility
Mobility
<ul><li>1:00 Barbell Quad Smash (each side)</li><li>1:00 Couch Stretch (each side)</li><li>1:00 Trap Smash (each side)</li></ul>
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