TUEDEC15

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

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