Christmas Eve Class times are; 7:30 AM-12 PM-4PM
Closed on Christmas Day
CrossFit TTG – CrossFit
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
Target Score: Get it done!
Firebreather Score: Get it done faster than others!
– 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.