WARM-UP

EMOM x 9 MINUTES

MIN 1 - :20 Jumping Jacks + :20 Burpee
MIN 2 - 5 Barbell Deadlift + 5 Barbell Hang Power Clean + 5 Barbell Push Press
MIN 3 - 10 Lunge + Lunge + Air Squat

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WORKOUT PREP

05:00 Prep the Stations & Equipment prior the Workout itself.

You’ll need:

1x Barbell (40|30)
1x Kettlebell (Moderate)
1x Dumbbell (Moderate)
1x Abmat
1x Pull-Up Bar or Pair of Gymnastics Rings

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CROSSFIT MAHTI 12 DAYS OF CHRISTMAS 2022

1. 10 Jumping Jacks
2. Deadlift (40|30)
3. Power Clean (40|30)
4. Push Press (40|30)
5. American Kettlebell Swing
6. Kettlebell Goblet Squat
7. Alternating Dumbbell Snatch
8. Alternating (DB/KB) Lunge Steps
9. Push-Up
10. Sit-Up
11. Pull-Up/Ring Row
12. Burpee

TIME CAP: 35 MINUTES

The Workout Flow is following…

Day 1 you’ll do 10 Jumping Jacks. Day 2 you’ll start again with the 10 Jumping Jacks followed by 2 Deadlifts. Day 3 is 10 Jumping Jacks + 2 Deadlifts + 3 Power Cleans and so on.
The Last Round (Day 12) includes all the previous Movements in the written order and the Workout is Completed after 12 Burpees on the last Round.

The Rep Scheme for Each Movement is the number of the Day in order written. The only exception is Day 1 where you’ll do 10 Jumping Jacks Each Round.
Merry Christmas! 🎄

6 sets: 1min ON, 1min OFF

1. Row for Calories
2. Bike for Calories

(vuorottele 1. ja 2. 80-85% teholla)

OPTIONAL COOL DOWN
2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Cardio
-Rest as Needed b/t Sets-

RestDay!

3 rounds of:
10 dumbbell push-ups
10 dumbbell hang power cleans
20 double-unders / 50 single unders

rest 1min, then:

3 rounds of:
10 dumbbell push-ups
10 dumbbell shoulder-to-overheads
20 double-unders / 50 single unders

Time cap: 12min

8xmave
6xrive
4xtyöntö
2xyleisliike tangon yli
10min 8kierrosta +9kierrokselta mave,rive
30kg tanko

IN TEAMS OF 2

AMRAP 25
1000/800m row
20 wall ball
20 burpee box step up
20 db hang power clean

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Jakakaa toistot miten haluatte. Jos ei ole parilista määrää, puolita toistot ja tee yksin

6-6-4-4-2-2

Go every 2:30

1@up to max (1RM)

A)
DB snatch 10-8-6-4-2/hand
Between:
- 6 T2B/12 v up
- 6+6 weighted backward lunge

B
4 rounds ygig: full round
- 10/15 cal row
- 10 sit up

4 rounds ygig: movement
- 8 DB OH press
- 10 KB swing

4 rounds ygig: full round
- 6 DB devils press
- 10 wallballs

4 rounds ygig: movement
- 4 burpee
- 10 air squat