24. Dezember 2025
Dez.
24
CrossFit – Wed, Dec 24
Suggested Warm-Up
Warm-Up
1 ROUND
100m Run
8 Alt. Step-Ups
8 Air Squats
8 Alt. DB Deadlifts
8 Single DB Strict Press
Into…
1-2 ROUNDS (Time Permitting)
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
5 Box Jumps
Workout of the Week – Performance
„12 DAYS OF XMAS“ – Performance (Time)
FOR TIME:
- 00m Run
- KB Complex*
- HSPU
- Strict Pullup
- HR Pushup
- Wall Ball Shot
- Burpee
- KB Swing
- Box Jump
- alt DB Snatch e/s
- DB FR Lunge e/s
- Man Maker
Workout of the Week – Fitness
„12 DAYS OF XMAS“ – Fitness (Time)
FOR TIME:
- 00m Run
- KB Complex (in total)*
- Dual DB Push Press
- Banded Pullup
- Pushup
- Wall Ball Shot
- Burpee
- KB Swing
- Box Step-Up
- alt DB Snatch e/s
- Sandbag Lunge e/s
- KB Push-Up + Gorilla Row
Optional Cool Down – All
2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
1.) 5×6 (Weight)
Box Squat*
*Keep all sets heavier than last week.
(Score is Weight)
2.) 3 SETS (AMRAP – Reps)
10 DB Farmer Alt Step-Ups*
-Rest :30-
1:00 Max Jumping Air Squats
*Keep weight Moderate across all sets.
-EZ 3:00 Cardio b/t Sets-
(Score is Reps)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.