Friday, December 23, 2016

Adapted from CrossFit New England:

“12 Days of CrossFit”
1 Snatch, 135/95 (squat or power)
2 Box Jumps
3 Push Presses, 135/95
4 Toes to Bar
5 Hang Power Cleans, 135/95
6 Hand-Release Pushups
7 Deadlifts, 135/95
8 GHD Sit-Ups
9 Kettlebell Swings, 2pd/1.5pd
10 Lunges (10 each side)
11 Wall Balls, 20/14 to 10’/9′
12 Oz. Beer! Or 12 Cal Assault Bike!

Workout flows as follows:
1 Snatch
2 Box Jumps, 1 Snatch
3 Push Presses, 2 Box Jumps, 1 Snatch
4 Toes to Bar, 3 Push Presses, 2 Box Jumps, 1 Snatch

RX:
As written.

SCALING OPTIONS:
Snatch/push press/hpc/deadlift weight@115/75, 95/65, 75/55, etc. (keep weight the same for all bb movements)
Box jumps –> step ups
Toes to bar –> toes to rings, kipping leg raises
HR push-ups –> box push-ups
GHDSU –> v-ups, AbMat sit-ups
KBS –> weight scaled as needed
Lunges –> air squats
Wall ball –> weight scaled as needed to hit a 10’/9′ target

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