December 24, 2023

CrossFit – Sun, Dec 24

Warm up

A. General

400m Jog

-or-

15x 25’+25’ Shuttles

-into-

2 Rounds:

10 Scap Pulls

5 Inchworm to Pushup

(Inch Worm + Push Up )

10 Air Squats

B1. Specific Pullups

5-10 Kip Swings

2-3 Strict Pullups or 5 Box Pullups

5 Kipping or Butterfly Pullups

-or-

5 reps of workout scale

B3. Specific Cleans

@ empty bar

5 Good Mornings

5 Back Rack Elbow Rotations

5 Deadlifts

5 Muscle Cleans

5 Power Cleans

-then-

4×2 Power Cleans

building to workout weight

Metcon (5 Rounds for reps)

5-4-3-2-1

Rounds of Cindy

Reps of Cleans @ 75%

TC: 25 Minutes

Score: Time

Scaling Options

Beginner

Cindy:

3 Box Pullups

6 Box Pushups

9 Air Squats to Target

Cleans @ mod technical

Intermediate L1

Cindy:

5 Jumping Pullups

10 Elevated Pushups

15 Air Squats

Cleans 75%

Intermediate L2

Cindy:

3 Pullups

8 Pushups

15 Air Squats

Cleans 75%

Team Wod (AMRAP – Rounds and Reps)

Team Workout

AMRAP 25:

4 Rounds of Cindy

4 Cleans @ 75%

TC: 25 Minutes

Score: Rounds + Reps

Partners swap after full rounds of Cindy, cleans will be performed alternating.

Accessory / Extra (Checkmark)

Banded Lat Pulldown + Skullcrusher

3 x 10+10 per side

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