Monday Dec 16 - Sunday Dec 22, 2024

Monday Dec 16

 

Part A

 

3 sets 

8 per leg Russian Step Ups with Barbell – use off-set weight on the bar, with weight on opposite side from the working leg.

- Complete a set every 2:30-

 

Part B

 

4 sets

8 Dumbbell Walk Through Lunge (left) 

8 Dumbbell Walk Through Lunge (right) 

*Use light-moderate weight

-rest 1-2 minutes between sets-

 

Part C

 

12 Days of Xmas – DAY 8

 

Chief

 

Five 3-minute AMRAPs in 19 min

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

1 minute Rest after each 3-minute AMRAP

Repeat 5 times total

 

Tuesday Dec 17

 

12 Day of Christmas Bonus Day

CrossFit Total

60 min cap to find max lift for each of Deadlift, Strict Press and Deadlift

 

Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

 

Wednesday Dec 18

 

Part A

 

3-4 Rounds, time permitting

 

10 Weighted Hip Thrust

-rest 30 seconds-

10 GHD Hip Raise/Extension (Or 15 Superman) 

-rest 30 seconds-

10 Plate Front Raise

 

* Rest 2 minutes between rounds

 

Part B

 

12 Days of Xmas – DAY 9

 

NATE

 

20 min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (2/1.5P)

 

Thursday Dec 19

 

Part A

 

4 Rounds

 

12 Double DB Prone Row (Or Double DB Bent Over Row) 

-rest 30 seconds-

10 Tricep Kickbacks/side

 

* Rest 2 minutes between rounds

 

Part B

 

Teams of 2

5 Rounds (each)

P1: 15 Dumbbell Bench Press (50s/35s)

P2: 15/12 Calorie Air Bike

*Both partners work at the same time and switch when both are completed

 

-straight into-

 

3:00 AMRAP

Max Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.

 

Friday Dec 20

 

Part A

 

6 sets

2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)

-complete a set every 2:00-

*Complete unbroken

 

Part B

 

12 Days of Xmas – DAY 10

 

Grettel

 

10 Rounds for Time

3 Clean-and-Jerks (135/95 lb)

3 Bar-Over Burpees

 

Saturday Dec 21

 

Part A

 

15 min Mobility

 

Part B

 

Buy In: 1000/800m Ski (or Row)

 

Then 5 rounds of: 

10 Single Dumbbell Overhead Squats (50/35)*

10 Alternating Dumbbell Snatch

10 Box Jumps (30/24)

*Alternate between Left and Right on rounds

 

Buy out: 1000/800m Ski or Row

 

Sunday Dec 22

 

Every 2:00 (10 sets)

20-second Max Calorie Air Bike

*Stay on the bike and pedal slowly until the next 2:00.

**Scored by total calories