CROSSFIT
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Bar/ Ring Muscle-Ups*
See below for options/ focuses…
Option 1 (Advanced):
2 Ring Kip Swings
2 Muscle-Ups
OR…
Option 2 (Intermediate):
2 Bar Kip Swings
1 Bar Muscle-Up
OR…
Option 3 (Beginner):
3 Kip Swings
+
2 Kipping Pull-Ups
+
4 DIPS
(No Measure)
MAIDS A MILKING
6 SETS
Muscle-Ups (Athlete Choice)*
15 Box Jump Overs (24/20)
100m Run
-Rest 1:00 b/t Sets-
*Athlete Can Choose…
5 Bar Muscle-Ups
or
3 Ring Muscle-Ups
(Score is Total Time)
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Pull-Up
8TH FINISHER OF CHRISTMAS
A daily competition we are calling the 12 Finishers of Christmas. Day 8 is:
-MAX PLANK FOR TIME (from elbows)
SPARK
STRENGTH
EMOM x 8 MINUTES
MIN 1 – :40 Strict Pull-Ups*
MIN 2 – :40 Shuttle Runs**
*Option for Banded Pull-Ups or Weighted.
**Set-Up 25′ or 50′ increments and shuttle between the targets.
(No Measure)
MAIDS A MILKING SPARK
4 SETS
ON A 4:00 RUNNING CLOCK…
200m Run
16 PLATE G2OH 45/25
12 Pull-Ups
8 Toes to Bar
Max Plank Hold in Time Remaining
-No Additional Rest b/t Sets-
(Score is Total Time in Plank Hold)
8TH FINISHER OF CHRISTMAS
A daily competition we are calling the 12 Finishers of Christmas. Day 8 is:
-MAX PLANK FOR TIME (from elbows)