12/24/2021

23
Dec

12/24/2021

Announcements

Christmas Eve Class times are; 7:30 AM-12 PM-4PM
Closed on Christmas Day

CrossFit TTG – CrossFit

Warm-up

400m Run or Row

20 Spiderman Lunges

20 Aframe Toe Touches

20 Air Squats

20 Step Ups

20 S-arm Devil’s Press with warm up dumbbell

A: Metcon (Time)

12 Days of Misfitmas, performed like the song:

1 DB Buster (Burpee DB Squat Clean Thruster)

2 DB Thrusters

3 Double DB Snatches

4 DB Box Step Overs 24/20″

5 Push Ups on DBs

6 DB Front Rack Lunges

7 DB Push Presses

8 DB Deadlifts

9 Goblet Squats (single DB)

10 S-arm DB Hang Clean and Jerks

11 S-arm DB OHS

12 S-arm Devil’s Press DB weight; 15s-50s
Feel: Cheerful Holiday happiness

Pacing: Sustain

Target Score: Get it done!

Firebreather Score: Get it done faster than others!

Scaling:

– Reduce loading of DBs on DB movements rather than scaling reps. All DB movements are using two DBs unless specified. DB should not exceed the standard 50s/35s unless availability of DBs is an issue, but lighter will still make this workout challenging and effective.

Coach Focus: This workout is performed like the 12 Days of Christmas song. 1, 2-1, 3-2-1, 4-3-2-1, etc. If possible, try to make this workout an event at your gym that your entire gym does together. People love events, make this workout more than just another day at the gym! If dumbbell logistics are an issue, you can pair athletes up and have them either split the total work anyhow, or have them perform a you-go, I-go version.