WEDDEC16

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 5th Day of Fitmas, CrossFit Allen gives to you…

Take a selfie at CrossFit Allen and tag CrossFit Allen in the post. Get creative with this one gang!

Warm-Up

General Warmup and then…

Couch Stretch: 45 Seconds Each Side

Barbell Ankle Stretch: 45 Seconds

Conditioning

Metcon (Time)

“Double Check”

On the 4:00 x 5 Rounds:

30 Double Unders (60 Singles)

20/15 Calorie Row

10 Front Squats (135/95)

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

50 Double Unders (100 Singles)

20/15 Calorie Row

10 Front Squats (155/105)
*New rounds begin every 4 minutes in this interval workout

*You’ll complete the 3 stations for time and rest with the time remaining

*Rounds should take between 2-3 minutes to complete, leaving at least 1 minute of rest before starting the next round

*Your final score will be the slowest of the 5 rounds

*Choose a moderate weight that allows you to go unbroken throughout

At Home METCON

Metcon (Time)

On the 4:00 x 5 Rounds:

50 Double Unders (100 Singles)

10 Double Dumbbell Front Squats

100 Meter Double Dumbbell Farmer’s Carry
Your score will be the slowest of your 5 rounds

Extra

Gymnastics Conditioning

On the 5:00 x 3 Sets:

40% Max Ring Muscle-ups

50′ Single Dumbbell Overhead Walking Lunge (Left)

30% Max Ring Muscle-ups

50′ Single Dumbbell Overhead Walking Lunge (Right)

20% Max Ring Muscle-ups

Dumbbell: 50/35 (Kilos: 22.5/15)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s