Chic’s Beach CrossFit – CrossFit/FIT
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min easy row
5 Deadlifts (empty bar)
5 Hang Squat Cleans (empty Bar)
5 Strict Pull Ups or 10 Ring rows
5 V-ups (each side)
5 Birddogs (each side)
2. Workout Prep
This workout will take a while to go over and set up. Use this time to allow the class for proper set up and have athletes warm up with each movement as they prepare.
Workout (Time)
12 Days of Christmas
1 Rope Climb / Zombie Rope Climbs
2 Bar Facing Burpee
3 Chest to Bar / Pull-up
4 Toes to bar / V-Ups
5 Hang Power Clean (135/95) (95/65) (75/55)
6 HSPU / Pushups
7 Wallball (20/14) (14/10)
8 Kettlebell Swing (53/35) (35/26)
9 Front Squats (135/95) (95/65) (75/55)
10 Box Jumps (24/20) (20/18)
11 Back Rack Lunges(135/95) (95/65) (75/55)
12 Thrusters(135/95) (95/65) (75/55)
DB Option: (50/35) (35/25) (30,20)
Target time: 25-30 minutes
Time cap: 45 minutes
Accessory (Checkmark)
Mobility with Kelly Starrett
()
Cooldown/Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)