12.24.18

COMPARE TO 12/23/18

Warmup

6 min AMRAP
20 Double Unders/50 Singles
10 alt Lunging PVC Pass-through
5 prisoner get ups

Mobility

Joint Mobility/Group Stretch x 6 min

Skill

Review the Turkish Get Up in a large Group
– Start with the Athlete moving through all steps with an abmat balanced on a closed fist, and move on to a Light KB/Dumbbell or PVC
– Stop to analyze each position and make sure eyes remain in contact with object at all times
Review of the hollow hold and GHD sit up

Strength

EMOM X 10
Even: 1-2 TGU/side
Odd: 20 sec hollow hold or Hanging L Sit

Metcon

“12 Days of CrossFit”
Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.
Ex. On the 1st day of CrossFit, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of CrossFit my coaches gave to me, 2 Thrusters and 1 SDLHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDLHP; continue with 4 Power Cleans, 3, 2, 1 etc.
You and your partner can divide the work however you would like.
For Time under 25 min cap:
Performance
1 – Sumo Deadlift High Pull (115/75)
2 – Thrusters (115/75)
3 – Push Press (115/75)
4 – Power Cleans (115/75)
5 – GHD Situps
6 – American Kettlebell Swings – 32kg/24kg
7 – Chest to Bar Pull-ups
8 – Wall Balls 30/20
9 – Box Jump Overs (24/20)
10 – Double Unders
11 – Burpees
12 – Alternating Lunges (115/75)
Lifestyle
1 – Sumo Deadlift High Pull (95/65)
2 – Thrusters (95/65)
3 – Push Press (95/65)
4 – Power Cleans (95/65)
5 – V-Ups
6 – American Kettlebell Swings – 24kg/16kg
7 – Pull-ups
8 – Wall Balls 20/14
9 – Box Jumps (24/20)
10 – Double Unders or 30 Single Unders
11 – Burpees
12 – Alternating Lunges (95/65)
Fitness
1 – KB Sumo Deadlift High Pull 16kg/12kg
2 – Thrusters (75/55)
3 – Push Press (75/55)
4 – Power Cleans (75/55)
5 – Lying Leg Raises
6 – American Kettlebell Swings – 16kg/12kg
7 – Ring Rows
8 – Wall Balls 14/10
9 – Step Ups (20/16)
10 – Single Unders
11 – Burpees
12 – Alternating Lunges (75/55)