CrossFit – Sat, Dec 23
We will be having our Christmas WOD this Saturday December, 23 at 9 am.  Come get some fitness in before all the Christmas party's.

Warm-up
Warm Up

1. Movement Prep/Activation
10 min AMRAP
1 min easy row
5 Deadlifts (empty bar)
5 Hang Squat Cleans (empty Bar)
5 Strict Pull Ups or 10 Ring rows
5 V-ups (each side)
5 Birddogs (each side)

2. Workout Prep
This workout will take a while to review and set up. Warm up with each movement as you prepare.

Workout
“12 Days of Christmas” (Time)

Freedom (RX’d)
12 Days of Christmas
1 Rope Climb
2 Squat Cleans (155/105)
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts (155/105)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (20/14)
9 Box Get Over (48”/40”)
10 Back Rack Lunges (155/105)
11 Chest to Bar
12 Thruster (155/105)
(KG Conv 70/48)

Option 1
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
(KG conv: barbell 34/25, KB 24/16, plate 20/10)

Option 2
1 Squat Snatch (135/95)
2 Bar Facing Burpee
3 Pullup
4 Toes to bar
5 Hang Power Clean (135/95)
6 Pushups
7 Wallball (20/14)
8 Kettlebell Swing (53/35)
9 Situps
10 Air Squat
11 Box Jumps (30/24)
12 Overhead Squats (135/95)
(KG conv: barbell 61/43, KB 24/16)

Option 3
1 Burpee
2 Strict Pull Ups
3 Knees To Elbows
4 Box Jumps (24/20)
5 Kettlebell Swings (53/35)
6 AbMat Sit-ups
7 Air Squats
8 Ball Slams (50/30)
9 Wall Balls (20/14)
10 Push-ups
11 Overhead Walking Lunges (45/25 lb Plate)
12 Thrusters (105/75)
(KG conv: barbell 48/34, slam 22.5/14, wall 9/6, plate 20/10)

  • Target time: 25-30 minutes
  • Time cap: 45 minutes

Optional Gymnastics Skill Work
Strict Pull-up: Week 6 Day 2 (Checkmark)

On a Running Clock:

Advance:
Accumulate 45 Strict Pull Ups
At the top of every minute complete 5 Burpees
* Begin with the Burpees

Intermediate:
Accumulate 30 Strict Pull Ups
At the top of every minute complete 4 Burpees
* Begin with the Burpees

Beginner:
Accumulate 25 Box Assist Pull Ups OR Ring Rows
At the top of every minute complete 3 Burpees
* Begin with the Burpees

**7 minute Time Cap for all athletes

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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