FRIDEC24

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 12th Day of Christmas, CrossFit Allen gives to you…

A chance to show us what your holiday looks like. Post a picture of you and your family or friends outside of the box.

Warm-Up

Bike Warmup:

1:00 Easy, :40 Moderate, :20 Fast

then…

Pigeon, OH Wall Stretch, Seal-Down Dog

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Deadlifts

5 Hang Power Cleans

5 Thrusters

LIGHTWEIGHT BARBELL

7 Deadlifts

5 Hang Power Cleans

3 Thrusters

Movement Prep

WOD WEIGHT BARBELL/PRACTICE ROUND (Done together)

4 Wall Balls

4 Ab Mat Sit Ups

4 Kettlebell Swings

4 Reverse Lunges

4 Hand Release Push Ups

4 Box Jumps

4 Toes to Bar

4 Burpees

3 Deadlifts

2 Hang Power Cleans

1 Thruster

Conditioning

Metcon (Time)

“12 DAYS OF COMPTRAIN”

40 Minute Cap

For Time:

1 Thruster (115/85|R+135/95)

2 Hang Power Cleans (115/85|R+135/95)

3 Deadlifts (115/85|R+135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24″/20″)

7 Hand Release Pushups|R+HSPU

8 Reverse Lunges

9 Kettlebell Swings (53/35|R+73/53)

10 AbMat Sit-Ups

11 Wall Balls (20/14)

12 Calorie Bike
*Barbell should be a weight we could do the deadlifts, hang power cleans, and thruster unbroken (same barbell)

Extra

Squat Clean & Split Jerk:

3 Reps @ 40% 1RM

3 Reps @ 50% 1RM

3 Reps @ 60% 1RM

3 Reps @ 75% 1RM

3 Reps @ 75% 1RM

2 Reps @ 80% 1RM

1 Rep @ 85% 1RM

1 Rep @ 85% 1RM

Extra

3 Sets:

3 Snatch grip behind neck push press + 2 Overhead Squat (3 second pause in bottom of OHS)

*60%-75% of 1RM Overhead Squat

Extra

Bike Intervals:

5 Sets:

2 Minutes Moderate Pace

1 Minute Easy Pace

:30 Moderate Pace

:15 Easy Pace

Rest :45 between sets

At Home METCON

Metcon (Time)

For Time:

1 Double Dumbbell Thruster

2 Double Dumbbell Hang Power Cleans

3 Double Dumbbell Deadlifts

4 Burpees

5 Hollow Body Rocks

6 Jump Squats

7 Hand Release Pushups

8 Reverse Lunges

9 Single Dumbbell Swings

10 AbMat Sit Ups

11 Air Squats

12 Double Unders (24 Singles)

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