"Boxing Day"

EQUIP: Rower, Jump Rope, Set of DB’s (c: 25's/20's, p: 20's/15's, f: 15's/10's), Box (24/20)

“Boxing Day” (a day late!)

(Boxing Day is a British holiday traditionally celebrated on Dec. 26th. (or the 1st weekday after Christmas). Employers shower employees with small gifts of thanks wrapped in ‘boxes.’)

WARM-UP:

*Active Stretch

*400m Run/ Row

*100 x Jump Rope (mix of doubles and singles)

*5 x DB Thruster

*5 ea. x 1-Arm DB Snatch

*5 x Double DB Snatch (2 arms simultaneously)

*5 x Double Push-Up Burpee

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“The Ghost” (Compare to 7/1/2014)

6 Rounds for Total Reps -

*1 min. Row for calories

*1 min. Burpee

*1 min. Double-Under (sub: Tuck Jump)

*1 min. REST

*written by CrossFit Headquarters for professional boxer, Robert “The Ghost” Guerrero” (6-time World Champion) to mimic a 6-round fight

*do NOT make this a double-under workout!!  push hard at every station.

Robert’s SCORES: 

1st attempt: 338 Rx (jan 2014)

2nd attempt: 506 Rx

3rd attempt: 747 Rx (jun 2014)

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-FULL RECOVERY-

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“Fight Gone Dumb”

3 Rounds for Total Reps -

*1 min. DB Thruster (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

*1 min. 2-Arm DB Ground-to-Overhead (options: C&J or Snatch)

*1 min. DB Burpee Step-Up and Over (24”/20” box)

*1 min. OH DB Lunge

*1 min. DB Plank Row

*1 min. REST

VIDEO: 2-Arm DB G2OH https://www.youtube.com/watch?v=to7sTIDeNUg