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
