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Santa Claus is Coming to Town

P6 CrossFit – CrossFit

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Warm-up

Grab: Straight Band, Hip Band, Barbell w/ weight for workout

1. Banded 5’s

2. 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 Sets

1:30 Cardio (building intensity throughout the round)

7 Empty barbell thrusters

7 Up Downs (burpee without the push up)

7 Spiderman Lunge with rotation

4. Workout Prep

1 Set: (at workout pace)

7/5 Calorie OR 100m Run (for any one but Margaret)

5 Thrusters (at workout weight)

3 Bar Facing Burpees

Santa Claus is Coming to Town (Time)

15:00-46:00

Advanced RX+:

3 sets

32/24 Calories OR 400m Run

24 Thrusters (75/55)

16 Bar Facing Burpees

-Rest 5 minutes between sets-

Build RX:

3 sets

24/20 Calories (damper on 8-10) OR 300m Run

24 Thrusters (95/65)

12 Lateral Barbell Burpees

-Rest 5 minutes between sets-

Burn:

3 sets

30/24 Calories (damper on 1-3) OR 400m Run

24 Thrusters (55/35)

16 Lateral Barbell Burpees

-Rest 5 minutes between sets-

TARGET SCORE

Target Time each set: sub 5 minutes

Time Cap each set: 7 minutes
STIMULUS and GOALS

These are hard effort sets. Aiming for unbroken through all movements.

Recognize the leg burn is going to be real! Stay tough!

WORKOUT STRATEGY & FLOW

Calories: Aim for moderate/hard effort

Thrusters: This is a lighter weight than usual. Aim for unbroken here with a quick cycle time!

Bar Facing Burpees: This is the last part of the workout! Stay tough and push the pace here knowing you have 5 minutes to recover in between sets.

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