SATDEC12

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

Over the next 12 days, you will be challenged to a series of tasks to complete for that day. You will log your points (total of 12) on the chalkboard at the gym. The top 5 Point Earners will be receiving a prize following the 12 days.

Your first challenge:

On the first day of Christmas, CrossFit Allen challenges you to request a song to add to our 2021 CFA Spotify Playlist. You can post it in the CrossFit Allen Facebook Group, DM us on instagram, email us at info@crossfitallen.com, or text the gym phone at (972)806-0933.

Make sure to keep track of your points at the gym…

Warm-Up

General warmup and then…

Forearms Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Pec Stretch on Wall: 1 Minute Each Side

Movement Prep

Focusing on the cycling of reps in the hang power clean and push jerk

Conditioning

Metcon (Time)

“HarDTop” w/ a Partner:

On the 5:00 x 5 Rounds:

300 Meter Run Together

2 Rounds of “DT” (135/95) alternating movements

1 Round of DT:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

=====R+=====

On the 5:00 x 5 Rounds:

400 Meter Run Together

2 Rounds of “DT” (155/105) alternating movements

1 Round of DT:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
*Your score today will be the slowest of the 5 rounds

*The workout will flow as follows:

A & B go out for the run together. When they return:

-A 12 Deadlifts

-B 9 Hang Power Clean

-A 6 Push Jerks

-B 12 Deadlifts

-A 9 Hang Power Cleans

-B 6 Push Jerks

-REST-

At Home METCON

Metcon (Time)

5 Rounds:

3 Minutes “Dumbbell DT”

1 Minute Rest

1 Rounds of “Dumbbell DT”

12 Double Dumbbell Deadlifts

9 Double Dumbbell Hang Power Cleans

6 Double Dumbbell Push Jerks

Extra

Body Armor

3 Sets of 9 : Barbell Good Mornings

3 Sets of 12: Weighted Glute Bridges

3 Sets of 15: Strict Toes to Bar

Rest as Needed Between Sets

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