1. 14-20 single leg V-ups
2. Row x 50s @easy pace
3. 5-10 x TTB's / knee raises
4. Row x 20s @fast pace
5. 50s x reverse lunges

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5+5 PRESSING SNATCH BALANCE + SNATCH BALANCE
5+5 OHS + PRESS IN SNATCH

video: PRESSING SNATCH BALANCE

video: PRESS IN SNATCH

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SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@57-65% *beginners bw 50% = 1RM snatch
2x[1+2+2]@barbell, 4x[1+2+2]@57-65% sn-%, rest btw sets 2min

video: SNATCH SLOW HIGH PULL

video: SLOW PULL SNATCH

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POWER CLEAN from KNEE + POWER JERK + SPLIT JERK *split jerk both side 1+1
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 65-70%, rest btw sets 2min *bw 80% = 1RM front squat

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PAUSE SNATCH DEADLIFT *2cm, knee, mid-thingh
3x3@today snatch weight or 10kg more, rest btw sets 2min

video: PAUSE SNATCH DEADLIFT or SEGMENT SNATCH DEADLIFT

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Quad Foam Roll
1:00/1:00 Pec Foam Roll
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-

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! 🎄

5 Rounds for quality and min rest

100 Double-unders
100m Farmers walk, heavy KB’s/DB’s

Etsi itsellesi vauhti, jolla voit mennä koko harjoituksen läpi alusta loppuun. Mene taas hengityksen ehdoilla ja pyri vakioimaan se liikkeen mukaisesti. Muokkaa DU määrä siten, että se veisi aikaa enintään 90s. Tarpeen mukaan sinkkuina. Farmarikävelyn paino siten, että saat nipinnapin käveltyä matkan loppuun. Yleensä tämä meinaa sitä, että ensimmäiset kierrokset tuntuvat jo, mutta “melko varmasti” tulevat loppuun asti.

A1) Strength (push-pull - hypertrophy focus)

3 working sets:
10 Barbell pendlay rows
rest 30-60 sec
10 Incline dumbbell bench presses
rest 60-90 sec

A2) 3 working sets:
5-8 (weighted) Chin ups
rest 30-60 sec
5-8 (weighted) Dips on boxes
rest 60-90 sec

B) Arms

3 working sets:
10-12 Single arm DB preacher curls
rest 30-60 sec
10-12 Tall kneeling DB tricep extensions
rest 60-90 sec

C) Finisher

2-3 working sets:
30m/side Single arm KB front rack carry
60 sec KB plank pull through
rest 1-2 mins between sets

6-6-4-4

Bench press 5 RM, then max reps @ 90 %

4x every 2min
5-10 TTB
5-10 HSPU