Saturday

CrossFit Templum, Templum North – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Run then…

2 Rounds of:

10 Air Squats

10 Push Ups

10 Hollow Rocks

10 Superman Pulses

5 Deadlifts*

5 Hang Power Cleans*

5 Front Squats*

5 Push Press*

*DB or BB

Workout

“12 DAYS OF CHRISTMAS 4.0” (Time)

FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean (185/125)|(135/95)

Day 3 – Burpees to a Plate (45/35)|(35/25)

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH (45/35)|(35/25)

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95)

Day 10 – Walking Lunges with Plate OH (45/35)|(35/25)

Day 11 – DB Thruster (50/35)|(35/20)

Day 12 – C2B Pull-ups RX/ Bar Muscle-Ups RX+

*Workout flows just like the 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.

“12 Days of Christmas Barbell” (Time)

For Time:

RX 75/55# RX+ 95/65#

Day 1 Deadlift

Day 2 Hang Power Cleans

Day 3 Front Squats

Day 4 Strict Press

Day 5 Back Squat

Day 6 Push Press

Day 7 Thrusters

Day 8 Squat Cleans

Day 9 Push Jerk

Day 10 Power Snatch

Day 11 Overhead Squats

Day 12 Sumo Deadlift High Pull

*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.