Workout of the Day Sat Feb 12th 2022

CrossFit:

I am going to call this workout “infinity.”

Because the number 8 lying down equals the infinity symbol 🙂

With a 40min. running clock, try and finish…
12 Day’s of Christmas Style!
8 Air Squats (each)
8 Calorie Bike or Row (each)
8 Power Cleans (each)
8 Wall Balls (each)
8 Toes-To-Bar (each)
8 Pull Ups (each)
8 Deadlifts (each)
8 Box Jumps 24″ (each)
8 Front Squats (each)

Men’s Barbell Weight:
Heavy: 135 pounds
Intermediate: 115 pounds
Light: 95 pounds

Women’s Barbell Weight:
Heavy: 95 pounds
Intermediate: 75 pounds
Light: 65 pounds

Just like a 12 days of Christmas workout, you will be adding 1 movement each round. Like this:

8 Air Squats (each)
then;
8 Cal Bike or Row(each)
8 Air Squats (each)
then;
8 Power Cleans (each)
8 Cal Bike or Row (each)
8 Air Squats (each)
then;
8 Wall Balls (each)
8 Power Cleans (each)
8 Cal Bike or Row (each)
8 Air Squats (each)

… And so on… Until you reach the final 8 front squats and work your way all the back to the air squats. At the end of this workout, each person will have done 360 reps each! (12 days of Christmas is 364 reps, so pretty much the same workload.)

*Each person must finish all 8 reps before their partner can go.

Sweat:

(Teams of 2) Only 1 person works at a time. Switch whenever you like 🙂

35min. Running Clock….

80 Cal Row
160 Barbell Push Press (75/55lbs.)
240 Double Unders

80 Cal Bike
160 Plate Ground To Overhead (45/35lb.)
240 Bodyweight Tricep Dips off a 20″ Box

80 Box Jumps (24/20″)
160 Sit-Ups
Max Effort American KB Swings in remaining time…

Plate Ground To Overhead:
https://www.youtube.com/watch?v=U3x_-pSUvXA

Daily D:

DENSITY Day

– Shoot for as many reps as possible at each station! (Goal is between 50-70 reps)
– Rest 2min. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 10-15 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

5min. of Single DB Cleavage Cutters for Max Reps
5min. of Single Arm DB Bent Over Rows for Max Reps (Switch sides every 5-7 reps nonstop)
5min. of Single DB Bicep Curls
5min. of Single DB Skull Crushers for Max Reps
5min. of Deficit Single Leg DB Calf Raises
(Switch sides every 5-7 reps nonstop)

*Put your scores below

Single DB Cleavage Cutter

https://www.youtube.com/watch?v=GEWgxUYNYxA

DB Bent Over Row

https://www.youtube.com/watch?v=LIGW2GNSm7g

Single DB Bicep Curl

https://www.youtube.com/watch?v=Fi2FhYZnC5A

Single DB Skull Crusher

https://www.youtube.com/watch?v=X5Zc1trq4sM

Single Leg Deficit DB Calf Raises

https://www.youtube.com/watch?v=1orsTuEvD88

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