WU: AMRAP8:
40s erg
10 banded sots press in power position
10m squat walk
10 + 10 1-leg jump to plate

WARM-UP

EMOM x 12 MINUTES

MIN 1 - :50 Row, Ski or Bike (Easy)
MIN 2 - 5 Clean Grip Deadlift + 5 Hang Power Clean + 5 Front Squat
MIN 3 - :50 Row, Ski or Bike (Moderate)

MIN 4 - 10/8 Lateral Burpee Over Bar

WORKOUT

EMOM x 35 MINUTES (6 ROUNDS)

MIN 1 - 15/12 Cal Row, Ski or Bike
MIN 2 - 6 Deadlift + 5 Hang Power Clean + 4 Lateral Burpee Over Bar
MIN 3 - Rest
MIN 4 - 15/12 Cal Row, Ski or Bike
MIN 5 - 6 Front Squat + 5 Shoulder to Overhead + 4 Lateral Burpee Over Bar
MIN 6 - Rest

50/35kg

*Scale the Loading & Reps so that you are able to Complete all the Reps in 01:00 Time Frame Each Minute on the Barbell.
Calories should be done in :50 Time Frame.

WARM-UP

AMRAP x 10 MINUTES

P1

Row, Ski, Bike or Assault Runner

P2

10 PVC Pass Through
5 Scapular Pull-Up + 5 Kip Swing
5 Dumbbell Push-Up + Single Arm Dumbbell Row in Plank*

*1 Rep = 1 Push-Up + 1 Single Arm Row (L) + 1 Single Arm Row (R)

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BAR MUSCLE-UP SKILL (2/2)

Practice Bar Muscle-Up by following Progression:

1. Kip Swing (Hollow & Arch)
2. Kip Swing & Press Down
3. Hip to Bar
4. BMU Transition
5. Continuous BMU

*Focus on a ”Gymnastic” body through Hollow & Arch Positions.
Continue the Kip Swing followed by a Lat Press Down in the Hollow Position.
Vigorously stop the Legs rising and ”Press” your Heels towards the Ground = Lifting your Torso up.
A quick ”Sit-Up” in the Transition and a strong Dip to finish in a Support Position.

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SKILL CAPACITY WORKOUT

02:00 ON / 02:00 OFF x 3 SETS

25/20 Cal Row, Ski, Bike or Assault Runner (1:15)
Max Rep Bar Muscle-Up or Chest to Bar Pull-Up*

*Pick a challenging enough Variation of the Movement so that you are able to do 5-10 Repetitions through the Workout. A Band or a Box may be used to assist.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 ATYs w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
1:00 Easy Walk

WARM-UP

AMRAP x 12 MINUTES

P1

Row, Ski, Bike or Assault Runner

P2

5 Double Dumbbell Hang Clean
5 Double Dumbbell Front Squat
5 Double Dumbbell Push Press
10 Double Dumbbell Box Step-Up

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PARTNER WORKOUT

AMRAP x 30 MINUTES

40 Cal Row, Ski, Bike or Assault Runner
20 Double Dumbbell Front Squat
20 Double Dumbbell Shoulder to Overhead
20 Double Dumbbell Box Step-Up

*Partners Split the Work as needed.

snatch complex

E90s

9x 1 power snatch + 3 hang snatch (70-77%)

WARM-UP

EMOM x 12 MINUTES

MIN 1 - :50 Row, Ski, Bike or Assault Runner
MIN 2 - 4 Clean Grip Deadlift + 4 Hang Muscle Clean + 4 Shoulder Press
MIN 3 - 15/12 Air Squat
MIN 4 - 10 Prone Snow Angel

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CLEAN & JERK BARBELL CYCLING (2/3)

EMOM x 4 MINUTES

8 Clean & Jerk (Moderate-Light)

-Rest 1:00-

EMOM x 4 MINUTES

5 Clean & Jerk (Moderate)

-Rest 1:00-

EMOM x 4 MINUTES

3 Clean & Jerk (Moderate-Heavy)

*Prioritize the Touch & Go Style of Cycling the Barbell. Adjust the Loading so that you are able to Complete the given amount of Reps Unbroken.
**Add +2.5-5kg From Last Week.

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WORKOUT

8 SETS FOR REPS (:20 ON / :10 OFF)

Ring Row
Hand Release Push-Up
Air Squat

1 SET = :20 Ring Row + :20 Hand Release Push-Up + :20 Air Squat

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! 🎄

For time:
Partition as you like:
100 wall balls
200 KB swings 24/16 kg
300/240 cal row or ski