Monday, December 23

January 2, 2020

 

ACTIVATION
1 Minute
Easy Bike
Easy Row
Easy Shuttle Runs
Glute Bridges

40 Seconds
Moderate Bike
Moderate Row
Moderate Shuttle Runs
Wall Squats

20 Seconds
Fast Bike
Fast Row
Fast Shuttle Runs
Jumping Air Squats

 

12 Days of CrossFit (Comptrain) (Time)

 

For Time:
1 Squat Snatch (135/95)
2 Hang Power Snatches (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 Goblet Reverse Lunges (50/35)
9 Kettlebell Swings (50/35)
10 GHD Sit-ups
11 Wallballs (20/14)
12 Calorie Assault Bike

Rx+ all bar movements (155/105) , 70/50 (KettleBell),

The "12 Days of CrossFit" workout is a Christmas tradition
The workout flows in the same order as the song "12 Days of Christmas":
1 Squat Snatch
2 Hang Power Snatches, 1 Squat Snatch
3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch
4 Burpees, 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch
…..
This is a longer piece that can last 25+ minutes

 

12 Days of Christmas 1.0 (Time)

1 Clean & Jerk 205/135
2 Ring Muscle Ups
3 Strict Hspu
4 Deadlifts 205/135
5 Barbell Facing Burpees
6 DB Thrusters 50’s/35’s
7 Toes 2 Bar
8 Box Jump Overs
9 Chest To Bar Pull-ups
10 Alt DB Snatches 50/35
11 Wall Balls 20/14
12 Bar Muscle Ups

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