CrossFit 12.19.16

CFPC – CrossFit

Warm-up

Discuss workout

Warm-up (No Measure)

2 rounds:

1 min Row

10 PVC Pass throughs

10 PVC overhead squats

5 Russian baby makers

10 Squat jumps

10 Banded face pulls

10 Heavy Russian swings

10 Spiderman Lunge & stretch (3-5 sec/rep)

10 High kick+toe touch

Then;

Grab a barbell and Perform

5 Hang power clean

5 Front squats

5 Push press

5 OHS

x2 rounds

Spend 5-10 min setting up equipment and practicing movements

Metcon

12 Days of Christmas v 2.0 (Time)

For time, 35 min time CAP:

12 Overhead squats

11 Kettlebell swings (70/44#)

10 Wallballs (30/20#, 10/9′)

9 Toes to bar

8 Hand release Push-ups

7 Box jumps (24/20″)

6 Pistols

5 Bar facing burpees

4 Power Clean

3 Front Squat

2 Push Press (155/105#)

1 Ring Muscle-up

The workout is completed like the song, each movement is equivalent to different pieces of the song. I.e.- 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc. The 12th round you will complete the entire list of movements, finishing with “1 muscle-up” (or scaled equivalent) and that will be your time.

This workout is A LOT of volume. Please scale the weight of the movements and/or difficulty of other movements to allow for a continuous progression through the workout.

1 Muscle-up can be scaled to 1 C2B+1 Dip (scale these movements further as needed), Pistols can be scaled to box edge or rear lunge steps or assisted using a ring strap for support. Primary concern is ease of continued work.