12/24/20
CrossFit TTG – CrossFit
Warm-up
1:00 Dragon pose per side
Then
AMRAP 8 Minutes
10 A-Frame Toe Touches
8 Spiderman Lunges
6 Tempo Push Ups (5-Count to bottom)
4 Burpees
2 Strict Pull Ups or Ring Rows
A: 12/24/20 (Time)
12 Days or Mis-mas
1 Single DB Step Up
2 Bar Muscle Up
3 Bike Meters x100 (300m)
4 Single DB Step Ups
5 Strict Pull Ups
6 Bike Meters x100 (600m)
7 Single DB Step Ups
8 Toes to Bar
9 Bike Meters x100 (900m)
10 Single DB Step Ups
11 S-Arm DB Cluster
12 Bike Meters x100 (1200m)
Dumbbell: 70/50lbs
Box: 24/20″
Feel: Conditioning
Pacing: Sustain
Target Score: Happy Holidays!
Scaling:
– DB weight should be something that athlete can complete
each movement in 1 set each time, but should be heavier
than their usual DB weight.
– Bar Muscle Up: jumping bar muscle up or burpee pull up
– Toes to Bar: kipping knee raises, no more than 3 sets.
– Bike distance: cut the distances in half for Rowers, Ski
Ergs, or running (e.g. a 300m bike = 150m row/ski/run).
Coach Focus: Performed like the Christmas Song: 1 Step Up,
then 2 Bar Muscle Ups and 1 Step Up. Then 300m Bike, 2
Bar Muscle Ups, 1 Step Up, etc.