WEDDEC22

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 10th Day of Christmas, CrossFit Allen gives to you…

A chance to make a difference. Please take a few minutes to fill out our yearly survey to let us know how we can improve, what you like, and what you would change. Our mission is to make you better every day. Help make us better by providing some feedback.

Here is the link:

https://www.surveymonkey.com/r/CFA2021eoy

Warm-Up

0:10 Pull Up Bar Dead Hang

0:30 High Plank Shoulder Taps

0:30 Updog to Downdog

0:30 Alternating Single Dumbbell Deadlift

10 Pull Up Bar Scap Retractions

0:30 High Plank Scap Retractions

0:30 Supine Scap Retractions

5 Push Ups

10 Double Dumbbell Deadlifts

Conditioning

Metcon (Time)

“PUMP FAKE”

Time Cap 22 Minutes

12-10-8-6-4-2:

Strict Pull-ups

Dumbbell Bench Press (50’s/35’s)

After Each Set:

100 Meter Farmers Carry (50’s/35’s)

*may use KBs if not enough DBs

====FITNESS====

12-10-8-6-4-2:

Vertical Ring Rows or Toes on Box Pullups

Dumbbell Bench Press (athlete’s choice)

After Each Set:

100 Meter Farmer’s Carry (athlete’s choice)

*may use KBs if not enough DBs

Strength

Deadlift (In 15 Minutes, complete the following:)

1 Set of 3 @ 60%1RM

1 Set of 3 @ 68% 1RM

2 Sets of 8 @ 73% 1RM

1 Set of 8+ @ 68% 1RM

Extra

Bar Muscle Up Test

Find your max set of Bar Muscle Ups

Extra

4 Sets:

30% of max Bar Muscle Ups or Banded Bar Muscle Ups or Jumping Bar Muscle Ups

20 GHD Sit Ups

25-50 ft Hand Stand Walk or Bear Crawl

Extra

Row Intervals:

3 Rounds of:

400M Faster Pace

200M Easy Pace

600M Moderate Pace

200M Easy Pace

500M Fast Pace

200M Easy Pace

Rest 4 Minutes

At Home METCON

Metcon (Time)

20-18-16-14-12-10-8-6-4-2:

Sit Ups

Hand Release Push UPs

After Each Set:

200 Meter Run

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