CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

2 Burpees

4 Jumping Pull-ups

8 Push-ups

12 Air Squats

AMRAP 5 min.

Gymnastics/Shoulder Prep

4 Strict Toes-to-bars

4 Strict Ring Dips

4 Strict Pull-ups

3 rounds

Workout Prep

Warm-up (No Measure)

* As a group, review ALL gymnastics movements and then ALL Barbell movements, performing a few reps of each.

* For gymnastics, go over modifications and have them perform these right away.

Toes-to-bars

Ring Dips

Box Jumps

Pull-ups

Sit-ups

Burpees

Use this complex for the Barbell:

Deadlift

Power Clean & Jerk

Front Squat

OH Lunge

* Review how to safely get the Barbell into the overhead position for the Lunges.

* Use the remainder of the time to get the Barbell up to workout weight. Use the same complex as before and perform:

2×3 reps of complex

2×1 rep of complex

* Add load each set, with the last set of 1 at their working weight.

* Perform a few KB Swings at their workout weight, too!

WUWO 12 Days of Christmas (Time)

12 Days of Christmas

1 Power Clean & Jerk

2 Bar Muscle-ups

3 Front Squats

4 Toes-to-bars

5 Ring Dips

6 Box Jumps (24/20 in.)

7 Pull-ups

8 Deadlifts

9 KB Swings (24/16 kg)

10 Sit-ups

11 Burpees

12 Overhead Lunges

Barbell Load: 155/115 lb.
Partially Loaded

12 Days of Christmas

1 DB Power Clean & Jerk

2 Renegade Rows + Push-up

3 DB Front Squats

4 Wall-lying Hands-to-feet

5 Object Dips

6 Object Jumps or DB Jump-overs

7 DB Chainsaws

8 DB Deadlifts

9 DB Swings

10 Sit-ups

11 Burpees

12 SA DB Overhead Lunges

DB: 65/45 lb.

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