Prep
Equipment required: Foam roller, empty barbell
1) Foam Roll Adductors + Quads x 60s each
2) Adductor Rockback Stretch x 60s each side
3) Biphasic Hip Flexor Stretch 60s each side
4) 2 Rounds:
– 10 Scap Pull-ups
– 6 RDLs
– 6 Hang Muscle Cleans
– 6 total Front Rack Reverse Lunges
– 6 Thrusters
A.
‘12 Days of CrossFit’
For Time
1 Power Clean (115/75 lb) – 12 reps
2 Push Presses – 22 Reps
3 Thrusters – 30 reps
4 total Front Rack Reverse Lunges – 36 reps
5 Deadlifts – 40 reps
6 Kettlebell Swings (53/35 lb) – 42 reps
7 Pull-Ups – 42 reps
8 Sit-ups- 40 reps
9 Box Jumps Step Down (24/20 in) – 36 reps
10 Air Squats – 30 reps
11 Burpees – 22 reps
12 Squat Clean Thrusters (115, 75) – 12 reps
– Goal: Sustainable pace, keep moving and have fun!
Rx+: (135/95) (72/53)
L3: (95/65) (44/26)
L2: (75/55) (35/30) (Band or Ring assisted Pull-ups) (35/15)
L1: (DBs 25/10) (26/20) (Band or Ring assisted Pull-ups) (Box Step-ups) (Up downs) (25/10)
TIME CAP = 45:00
B.
Biceps
Reps of:
25-20-15
DB Hammer Curls
Banded Curls
Rest as needed.