CrossFitAllen – CrossFit
12 Days of Christmas Challenge
On the 4th Day of Fitmas, CrossFit Allen gives to me:
Run, Walk, or Jog a Mile before or after class…Sub 2000 Meter row or 4800 Meter bike.
Grab a friend and get it done!
Warm-Up
General Warmup and then…
Forearms Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Pec Stretch on Wall: 30 Seconds Each Side
Strength
Power Clean (Heavy Set of 3 Every 90 Seconds x 8 rds)
Every 90 seconds, complete 3 touch n go power cleans for 8 rounds
Conditioning
Metcon (Time)
“Black and Blue”
5 Rounds For Time:
10 Power Cleans (115/85)
10 Burpees
=====R+=====
5 Rounds For Time:
10 Power Cleans (135/95)
10 Bar Facing Burpees
*The weight in “Black and Blue” should be something you can cycle for touch-and-go reps
*Choose a weight that allows you to clear each set of 10 in under 1 minute
At Home METCON
Metcon (Time)
5 Rounds For Time:
15 Double Dumbbell Power Cleans
10 Lateral Dumbbell Burpees
Extra
Strict Handstand Push-up Conditioning
For Time:
110% of Max Strict Handstand Push-ups
Rest 1 Minute
90% of Max Strict Handstand Push-ups
Rest 1 Minute
70% of Max Strict Handstand Push-ups
Rest 1 Minute
90% of Max Strict Handstand Push-ups
Rest 1 Minute
110% of Max Strict Handstand Push-ups
Increasing 10% Over Last Week
