12 Days of CrossFit!

December 24, 2019

 

 

TEAM!  We have made it through the 12 days of Fitmas and will celebrate with an incredible wod on Christmas Eve...

 

The 12 Days of CrossFit wod has tons of different variants, but is a classic however you cook it.  Solo it can be daunting - as much as 40 minutes or more in some circumstances, so scale accordingly!

 

In partners, as they say, misery loves company or rather friends support friends!

 

Either way, give it a go.  Be ready for a busy class at 9:30 and be prepared to mix and match stations and equipment as you go.

 

Have fun and Merry Christmas!

 

Cam

 

TRAINING TUESDAY

 

 

WARM UP:  3 quick rounds - 5 burpees, 10 air squats

 

 

WOD:  12 DAYS OF CROSSFIT

 

Performed like how the song runs... do 1 rep of the first movement, then 2 reps of the second movement PLUS one rep of the first and so on.

 

If you have a partner, you can choose a lower volume option - splitting work as you need with the regular reps, OR doubling up the reps and going movement by movement but with your partner

 

Rx:

1 squat snatch (75/115)

2 burpees over the bar

3 shoulder to overhead

4 hang power cleans

5 toes to bar

6 handstand pushups

7 Deadlifts

8 Chest-to-bar Pull-ups

9 American Kettlebell Swings, 53/35 lbs

20 Kettlebell Goblet Walking Lunges

11 Wallballs, 20/14 lbs

Row, 1200 m

 

FG2: 55-65/75-95 (snatch can be power), regular pullups, scaled rom hspu.

 

FG1: scale bar, wallball, and KB weight as needed (can power snatch), scaled pullups, pushups.

 

CP1: 95/135, strict hspu, 44/70.

 

CP2: 115/175, deficit strict hspu (45/70), kb 53/80

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