400m run / 500m row / 1000m bike (both)
30 Dumbbell Snatch
30 syncro air squats
3:00 plank hold
30 burpee box step-ups
30 wallballs (same target)
30 syncro sit-ups
200 single unders

⚘🌱🦦 🦥🌿🌾

Row/Airbike 6min with 10sec
intervals in between.

Then 2 rounds:
10m 4-Step Walk
10m Inchworm Walk
10m Squat Jump
10m Lizard Walk

---

Thoracic Flow

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

--

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.

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

--

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.

--

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

—

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

—

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

• 50 double-unders
• 40 wall-ball shots
• 30 box jump-overs
• 20 ground-to-overheads
• 10 burpee pull-ups
• 20 ground-to-overheads
• 30 box jump-overs
• 40 wall-ball shots
• 50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell
♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell

For time

• 1,600-meter run
• 300-foot handstand walk

• 24 power snatches

• ♀ 125 lb

• ♂ 185 lb

For Time:
40 GHD Sit-Ups
30 V-Ups [Games standards]
20 Strict T2B [place a box by heels to stop your swing]

LÄMMITTELY
2 x 40/20s.
1. Hiihto
2. Pohjenousu - kantapäänousu
3. Ylivienti vk
4. Sivukävely vk
5. Lapojen lähennys olkavarsi aukikierrossa

1 x 60s.
1. Ristikkäinen tuulimylly
2. AKK - ojennus
3. Nelinkontin käden alivienti + kierto ylös
4. Selinmakuulla jalan kierrot

VOIMA
4 x 35s./20s.
1. Gorillasoutu
2. Käänteinen rutistus / roikkuen polvennosto
3. Askelkyykky eteen-sivulle-taakse oik.
4. Askelkyykky eteen-sivulle-taakse vas.