CXT 12 DAYS OF XMAS

8 min AMRAP:

DB Alt Snatches  x 15 (8-12.5/12.5-20)

BB Squat Clean x 5 (25/40)

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• Complete as many rounds and reps as possible in the 8 minutes.
• Weight: (Female/Male)
• DB Alt Snatches: Dumbbell must touch the ground and finish at the top overhead in a lock-out position. When the DB comes down you must alternate hands.
• BB Squat Clean: Clean must start from the ground for each rep. If you can't squat clean you can power clean and then front squat, that will also be acceptable.
• One round is 20 reps. add the reps after the 8 minutes and send them to Vinny please.
• For an alternative exercise please message Vinny.

Max Calories:

1 min CONCEPT ROW

30 sec REST

1 min ECHO BIKE

30 sec REST

1 min DOUBLE UNDERS

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• Complete in this order.
• Row for one minute and rest for 30 seconds rest.
• Echo bike for one minute and 30 seconds rest.
• Lastly, max double unders for one minute and finished.
• Double unders cannot be subbed our for single unders. If you cannot put together any double unders your score will be the calories on the row and bike.
• The team with the most amount of calories/reps will WIN this event.
• Second last workout of Christmas!

EMOM:

Clean & Jerk Ladder (+10kg)

Female start weight: 25kg

Male start weight: 40kg 

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• There are 7 bars with different weights from lightest to heaviest.
• F: 25|35|45|55|65|75|85kg
• M: 40|50|60|70|80|90|100kg
• Every minute you will attempt to clean & jerk the weight on the bar. If you're successful, you move forward to the next weight.
• You will only have ONE minute to lift each weight.
• If you're unsuccessful, you're eliminated.
• Your score will be your heaviest successful attempt.
• Power or Squat cleans will be accepted.
• Push Press, Push Jerk or Split Jerks will be accepted.
• Must show control at the top with arms locked out and feet in alignment with each other.

FOR TIME:

SINGLE SKIPS x 100|90|80|70|60|50

BFLY SITUPS X 30|25|20|15|10|5

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• Skips: Single skips and two feet jump.
• Bfly Situps: Touch the ground behind your head and touch the ground by your feet at the front.
• Complete workout as fast as you can and send Vinny the time to be logged in.

FOR TIME:

14 | 12 | 10 | 8 | 6 | 4

KB SA Row (R/L)

KB SA OH Press (R/L)

Box Jumps/Step Ups

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• Order: Right arm row, right arm press, left arm row, left arm press and then box jumps or step ups.
• Complete workout as quick as you can for your score.
• KB Single Arm Row: Feet in split position, one hand on box for balance and the opposite arm does the row.
• KB Single Arm Overhead Press: KB must start on the shoulder with elbow pointing down and then finish with a lock out arm at the top overhead.
• Box Jumps/Step Ups: Box jumps, jump overs or step ups will be acceptable. 
• Send score to Vinny to be submitted
• KB Weight: Female (8-12kg) & Males (12-20kg)

FOR TIME:

18|15|12|9|6

THRUSTERS (20/40kg)

SUPINE PULLUPS

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• Thrusters: Squat below parallel and lock out at the top with bar overhead.
• Supine Pull Ups: Set bar around hip height. Straighten arms at the bottom and chest touches bar at the top for each rep.
• Complete the workout as fast as you can and send score to Vinny to be logged in.

FOR LONGEST TIME:

Max Wall Sit

1min REST

Max Elbow Plank

1 min REST

Max Dead Hang

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• Use a stop watch and hold a Wall Sit for as long as you can when you're done press pause and rest for a one minute. When the minute is up hold a plank and when you're done press pause and have another minute rest. Lastly, when the minute rest is done you dead hang for as long as you can and when you're done that time will be your score.
• Wall Sit: Legs at 90°, feet shoulder width apart, back against the wall and hands on hips or head.
• Plank: On elbows and toes but bum must be down in line with your straight back. Do not lift bum in the air or drop hips to the ground.
• Dead Hang: Hang from something for as long as you can. Arms and body must be straight and feet cannot touch the ground. Hang from a chin up bar, high beam, stair case or anything else you can think of.
• All times from each team member will be added together. The longest time will win.

FOR TIME

CC Buy In:

EMOM - 3 x Burpees

50 x Wall Balls (F:4-6kg/M:7-9kg)

50 x KB Swings (F:10-16/M:20-24)

50 x Bfly Sit Ups

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• Complete 50 Wall Balls, 50 KB Swings & 50 KB Swings but every minute you must perform three burpees.
• When you complete the 50 swings, wall balls and sit ups you're done.
• Wall Balls: Squat below parallel and then hit ball to target. Green for males and black for females.
• KB Swings: Russian swings which is eye level.
• Bfly Sit Ups: Bowed legs, touch the ground behind your head at the bottom and touch the ground by your toes at the top.

8 minutes:

1RM Bear Complex

1 x Power Clean

1 x Front Squat

1 x Push Press/Jerk

1 x Back Squat

1 x Back Press

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• 8 minutes to find your heaviest Bear Complex.
• Each movement must be separate and can not be joined together like a squat clean or thruster.
• You may have as many attempts as you like within the 8 minutes.
• All the scores will be added together to find your teams final total. The team with the biggest lifts will win.

FOR TIME:

80 x Alt Lunges

60 x HR Push Ups

40 x V-Sit Ups

20 x Burpees

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• Complete each exercise and reps in this order. You cannot break up the reps.
• Alt Lunges: Alternate legs and back knee must touch the ground. Either forward or reverse Lunges are fine.
• HR Push Ups: Hand Release Push Ups. Chest to the floor, release your hands and push back up with locked out arms.
• V-Sit Ups: Straight arms and legs then both legs and arms come up at the same time to create a V shape sit up.
• Burpees: Chest to floor then jump up and clap. When you clap make sure your body is straight and not bending over. 
• Complete workout at home and send Vinny your time.
• Stay Safe Team!

FOR TIME:

10| 9| 8| 7| 6| 5| 4| 3| 2| 1

Floor Press (25/40)

Deadlifts (25/40)

Pull Ups (Band/BW)

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• Complete 10-1 reps for each exercise in the fastest time.
• Floor Press: Elbows touch the ground at the bottom and arms must lock out at the top.
• Deadlifts: Bar starts on the ground and you must stand with the body in a locked out position at the top.
• Pull Ups: If unable to do body weight pull ups you can use a band to assist you. Kipping and butterfly pull ups are also acceptable. 
• Goodluck Teams!!

8 min AMRAP:

4 x Burpees O/B

6 x Deadlifts (35/50kg)

8 x Leg Raises

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• Burpees: Chest to floor and jump over bar.
• Deadlifts: Bar starts on the ground & lock out at the top.
• Leg Raises: Feet starts behind the rack and finishes with feet above the hips.
• Complete as many rounds as you can in 8 minutes.
• One completed round is 18 reps. Add all the reps together and send them to Vinny to be logged.
• Females - 35kg & Males 50kg