CrossFit – Sat, Dec 23
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>20 Banded Side Steps<br>10 Banded Good Mornings<br>-into-<br>3 sets<br>5 Single Arm Dumbbell Bench (each)<br>3 Inch Worms<br>5 Suitcase Deadlifts (each)<br>5 Dead Bugs<br><br><strong>2. Workout Prep</strong><br>2 sets:<br>5 Dumbbell Bench Press<br>5 Dumbbell Deadlifts <br>*Build-in weight</p>
Workout
“No one should be alone on Christmas” (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>12:00 AMRAP<br>10 Dumbbell Bench Press (50s/35s)<br>10 Dumbbell Deadlifts (50s/35s)<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>12:00 AMRAP<br>10 Dumbbell Bench Press (35s/25s)<br>10 Dumbbell Deadlifts (35s/25s)<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>12:00 AMRAP<br>10 Dumbbell Bench Press (light)<br>10 Dumbbell Deadlifts (light)</p><ul><li>Target number of Rounds: 9+ Rounds</li><li>Minimum number of Rounds before scaling: 7 Rounds</li></ul>
Accessory/Core
Core Work (Checkmark)
<p>3 sets: </p><ul><li>30 Heel Taps (each side)</li><li>30 GHD Russian Twist (Or Regular Russian Twist)</li><li>30 yd Isolateral DB Farmers Carry (left)</li><li>30 yd Isolateral DB Farmers Carry (right)</li></ul><p>*Rest 2:00 b/t sets</p>
Cooldown/Mobility
Mobility
<ul><li>1 min tricep smash (each)</li><li>1 min overhead banded distraction (each)</li><li>1 min Barbell grip smash (each side)</li></ul>
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