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Santa Claus is Coming to Town

P6 CrossFit – Online Programing

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Warm-up

5:00 Clock:

20 Jumping Jacks

5 Air Squats

20 Jumping Jacks

5 Inchworms

Santa Claus is Coming to Town Bodyweight (Time)

3 sets

30 Jumping Air Squats

20 Burpees

*Rest 3:00 min b/t sets

Athletes Notes

WORKOUT STRATEGY & FLOW:

These are sprints! Go hard and stay tough!

Jumping air squats: Aim for unbroken here. 2-3 sets at most. Make sure to open the hips at the top of each rep!

Burpees: Go hard and stand tall each rep!

Santa Claus is Coming to Town Minimal (Time)

3 sets

20 Double Dumbbell Thrusters (50s/35s)

20 Dumbbell Facing Burpees

*Rest 3:00 min b/t sets

Athletes Notes

WORKOUT STRATEGY & FLOW:

These are sprints! Go hard and stay tough!

Double dumbbell thrusters: Aim to keep these in 1-3 sets with quick breaks.

Burpees: Go hard!

Accessories

3 Sets:

10 Suitcase Deadlifts (Each Side)

10 Upright Rows (Each Side)

10 Birddogs (Each Side)

Stretching:

2:00 Frog Stretch

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