CrossFit – Sat, Dec 23

22
Dec

CrossFit – Sat, Dec 23

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock:

200M Run

Then

Foam Roll or other Recovery Tools

12 Days Of CrossFit (Time)

For Time, adding one movement per round:

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)

Start with 1 Sumo Deadlift High-Pull (SDHP). Then do 2 Thrusters and 1 SDHP. Then 3 Push Presses, 2 Thrusters, and 1 SDHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDHP.

***If you don’t know the song, watch the video to know how the reps progress. Please don’t make Coach Tyler play Christmas Songs in July because he will. ***

SX:

For Time, adding one movement per round:

1 Sumo Deadlift High-Pull (45/35 lb)

2 Thrusters (45/35 lb)

3 Push Presses(45/35 lb)

4 Power Cleans (45/35 lb)

5 Power Snatches (45/35 lb)

6 Kettlebell Swings (35/26 lb)

7 Banded / Jumping Pull-Ups

8 Hanging Knees Raises

9 Box Jumps (20/14 in)

10 Single Unders

11 Burpees

12 Overhead Walking Lunges (25/15 lb)

Cool Down