12/24/21 – CrossFit Xmas Eve, OPEN GYM ONLY 8-10AM

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

30 High Knees

7 Up-Downs

7 Tuck-Ups

7 Scap Pull-Ups or Scap Ring Rows

7 RDL*

7 Muscle Clean*

10 Alt. Elbow Punches

7 Push Press*

2 Rounds:

20 Butt Kicks

5 Air Squats

5 Burpees

5 V-Ups

5 Kipping Swings or Hollow Rocks

5 Thrusters*

*Use empty Barbell.

Metcon (Time)

“12 Days of Fitness”

FOR TIME:

Day 1 – 100m Run

Day 2 – Power Cleans (135/95)(RX+185/135)

Day 3 – Burpees to a Plate

Day 4 – Push Press

Day 5 – TTB

Day 6 – HRPU

Day 7 – Plate Ground to OH (45/35)

Day 8 – Wall Balls (20/14)

Day 9 – Deadlifts

Day 10 – Alt. Reverse Lunges

Day 11 – DB Thrusters (50/35)

Day 12 – Muscle Ups

**All barbell moments can be done using DB’s (50/35).

**Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
-Scaled-

FOR TIME:

Day 1 – 100m Run

Day 2 – Power Cleans (85/60))

Day 3 – Up-Downs

Day 4 – Push Press

Day 5 – K2E

Day 6 – HRPU or Band-Assisted Push Up

Day 7 – Plate Ground to OH (25/15)

Day 8 – Wall Balls (14/10)

Day 9 – Deadlifts

Day 10 – Alt. Reverse Lunges

Day 11 – DB Thrusters (30/20)

Day 12 – Burpee Pull Ups

*All barbell moments can be done using DB’s, (30/20).