TUEDEC22

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 11th Day of Fitmas, CrossFit Allen gives to you…

A chance to help us all grow…take a minute to fill out our yearly survey…it only takes a few minutes and can improve our service and your experience. Click the link below:

https://www.surveymonkey.com/r/CFAllen2020eoy

Warm-Up

General Warmup and then…

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Conditioning

Metcon (Time)

“Layover”

4 Rounds For Time:

15/10 Calorie Assault Bike

10 Pull-ups

Directly Into…

4 Rounds:

10 Power Cleans (95/65)

10 Push Jerks (95/65)

====R+====

5 Rounds For Time:

15/10 Calorie Assault Bike

10 Chest to Bar Pullups

Directly into…

50 Clean and Jerks (115/85)
*The barbell is designed to be relatively light today

*Choose a weight that allows for:

Power Cleans in 2-3 Sets

Unbroken Push Jerks

At Home METCON

Metcon (Time)

8 Rounds For Time:

200 Meter Run

15 Alternating Dumbbell Hang Clean and Jerks

Extra

Threshold Conditioning

On the Minute x 6 Rounds:

:20 Second Row

:40 Seconds Rest

Rest 2 Minutes

On the Minute x 4 Rounds:

:30 Seconds Row

:30 Seconds Rest

Rest 2 Minutes

On the Minute x 2 Rounds:

:40 Seconds Row

:20 Seconds Rest

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