“12 Days of Christmas”
12 Rounds For Time: (37 min cap)
3 Hang Power Cleans F(95/65) P(115/75) S(135/95)
4 Strict Pull-ups
5 Lunges (per leg)
6 Shoulder to Overhead
7 Air Squats
8 Cal Ski Erg
10 Box Jumps F(Step-ups) P/S(24/20)
11 Russian Kettlebell Swings F(53/35) P(62/44) S(70/53)
12 Cal Bike
– “12 Days of Christmas” is a long workout, that typically ranges from 25-30 minutes. Picking the appropriate scales on this workout will be key to finishing under the time cap. All of the barbell movements will be performed at the same weight. With this being said, let the clean or shoulder to overhead be the deciding factor on weight, all of the movements should be completed unbroken. This workout will end up being a lot of reps, so find a pace in the beginning that allows you to stay moving quickly between movements. This workout will be completed just like the 12 days of Christmas song. Round 1 will be a 100m Run. Round 2 will be 2 Burpees and a 100m Run. Round 3 will be 3 Hang Power Cleans, 2 Burpees, and a 100m Run. This will continue until the final round which starts with the 12 Cal Bike and ends with the 100m Run. Happy Holidays!
On a 20 minute (4 sets):
Work for 50 seconds, rest for 10 seconds
Work for 40 seconds, rest for 20 seconds
Work for 30 seconds, rest for 30 seconds
Work for 20 seconds, rest for 40 seconds
Work for 10 seconds, rest for 50 seconds
*Alternate between Bike and Row for Max Calories
– The main goal for today’s workout is to flush out the “12 Days of Christmas” WOD, and enjoy a nice sweat! During each interval, your work time will be decreasing while your resting time is increasing. The goal of this workout is to increase pace each round, knowing you get a little longer to rest. After you have completed 1 set on the Rower, you will switch over to the Bike for another full interval. We will complete 2 intervals per machine. The score today is total calories accumulated during the 4 sets.
24 min EMOM:
Min 1: 2 Pause Squat Clean Singles @ 75-80%
Min 2: 1-2 sets of Strict Ring Dips F(Push-ups) S(Weighted)
Min 3: Max set of Unbroken Double Unders
Min 4: Rest
– Although we had to shift the day, we are keeping up with our Squat Clean Progression and Strength EMOM this week! This will be the first week since our original test-in that we are pulling from the floor. Although we are pulling from the floor, this will be performed with a quick pause just below the knee – similar to last week. The goal of this is to maintain tension, and keeping the bar close. These reps will also be performed as two singles, instead of the tap and go reps we have been completing. For our gymnastics movement we will be revisiting the Strict Ring Dip. The focus is again completing 1-2 quality sets, with a number of reps that allows you to repeat for every round. Minute 3 will give you the chance to practice Double Unders or shoot for a new unbroken double under PR! We will get a minute of rest after the 3 rounds of work.
12 min EMOM:
Min 1: 12-16 DB Hang Snatch F(35/20) P/S(50/35)
Min 2: 12-16 x 25 ft. Shuttle Sprints
Min 3: 6-12 Ring Rows (20×0)
Min 4: :20-30 second Hollow Hold
3 Rounds for Time:
12-16 DB Hang Snatch
12-16 x 25 ft. Shuttle Sprints
6-12 Ring Rows (20×0)
12-20 Alt. V-ups
– If you have been with us on Thursday for the past couple of weeks, you will recognize this format. Ideally all of the movements are taking :40-50 seconds to complete. The EMOM should be treated as a primer and give you the opportunity to decide the rep numbers you will be trying to sustain. This does not mean that it should be easy to complete each minute. Once we switch to the For Time workout it should be a 5-10% increase in your pace. The DB Hang Snatch should be a number that you can complete unbroken, splitting the reps between both arms. The Shuttle Sprints should be a rep number that you can sustain for each of the 6 “rounds”. For the Ring Rows only go to a number that you can sustain the tempo, and complete each rep with a full range of motion. The core movement will change from the EMOM to the For TIme. During the EMOM we will be holding a Hollow Body, or a Tuck if needed. This hold will change to Alternating V-ups once we start the For TIme portion to up the pace. Again, leave as many notes as possible!
Strength/Skill Work: Every 2:30 for for 6 Rounds:
3, 2, 1, 3, 2, 1 Back Squat
*After each set perform a :15-20 second Ring FLR Hold
For Time: (11 min cap)
50 Wall-Balls F(14/10) P/S(20/14)
30 Burpees to a Target (6”)
– The big focus today is the Squat which we will have in both the Strength and Metcon. During the strength we will be bringing back the wave
format, and building upon last week. The goal is to slightly increase the weight as the rep number decreases, and also increase the weights
from the first wave to the second. Between each set we will perform a :15-20 second Ring FLR hold to get some core activation, and prep the shoulders for the burpees that are coming.
– “Jackie Chan” is a play on the CrossFit benchmark workout “Jackie”. This sprint chipper will start with a 1,000/800m row. Knowing that there is only one round, try to push the pace and get to the Wall-balls as quick as possible. Pick a weight on the Wall-balls that you can complete in 2-3 quick sets. The Burpees to a Target are the last 30 reps of the day, so empty the tank once you make it here. The goal is to find a target about 6 inches above your fully extended arm. Try to complete this workout in 8-9 minutes!
“Horse and Buggy”
18 min AMRAP: (Teams of 2)
12 D-Ball Cleans F(60/40+) P(80/60+) S(100/80+)
240 ft. Plate Push (switch every 60 ft.)
480 ft. Farmers Carry (AHAP – switch every 120 ft.)
“Horse and Buggy” is a strongman focused day. This workout will always have one partner working and one resting throughout. During the Cleans pick a weight that is challenging enough that you and your partner alternate each rep. For the Plate Push we will be switching every 60 ft., trying to move quickly while it is your turn. The Farmers Carry will be 4 total laps around the rig, 2 per person, switching every lap. You can go as heavy as you wish, as long as you can maintain an upright position and can keep the KB’s away from your legs.
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