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Deck the Halls

P6 CrossFit – CrossFit

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Warm-up

Grab: Straight Band, Hip Band, Moderate DB/KB, Wallball for workout, Jump Rope

1. Banded 5’s

2. Banded Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

1 round of:

1:00 Cardio (Build in pace throughout)

1:00 of Different Cardio (Build in pace throughout)

10 Scap Pulls

10 Goblet Squats (light/moderate)

4. Workout Prep

1 set (at workout pace):

7 Wall Balls (at workout weight)

21 Double Unders

7 Chest to Bar Pull Ups

21 Double Unders

Deck the Halls (Time)

15:00-30:00

3 Rounds

25 Wall Balls (30/20) (OR 40 Wall Balls at 20# if equipment is short but rotate the 30#)

50 Double Unders

25 Chest to Bar Pull Ups

50 Double Unders

Build RX:

25 Wall Balls (30/20) (OR 40 Wall Balls at 20# if equipment is short but rotate the 30#)

25 Big Rope Jumps

20 Chest to Bar Pull Downs

25 Big Rope Jumps

Burn:

3 Rounds

30 Wall Balls (16/10)

80 Single Unders

30 Banded or Jumping Pull Ups

80 Single Unders

TARGET SCORE

Target Time: 10-12 minutes

Time Cap: 15 minutes
STIMULUS and GOALS

This is a high intensity/high heart rate movement.

This workout will test a lot of capacity through squatting, jumping, and upper body gymnastics.

WORKOUT STRATEGY & FLOW

Wall Balls: Aim for 1-2 sets on the wall balls. Keep the shoulders as relaxed as possible.

Double unders: Aim to keep these unbroken. Stay relaxed and focus on recovering your breath here.

Chest to bar: Be smart here! Don’t blow up. Aim for 2-3 quick sets if possible.

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