With the gym being closed tomorrow and Monday for the Holiday, we wanted to get our traditional “12-Days of Christmas” WOD in today!!!

Warmup:

Grab light KB, box, and empty barbell

8 Cal Row or Bike

10 KB deadlifts

5 B Russian swings

5 Am KB Swings

8 Box step ups

10 Iron cross

5 cobra to down dog

5 cobra to hip snap

5 box jumps

On rig: Perform 5 reps of: Scap Pull ups, Kip swings, Kipping Pull Ups (or ring rows), Kipping Knee Raise

Barbell warmup: With an empty bar, perform 3 reps of: sumo stand deadlift, sumo high pull, sumo deadlift high pull. Bar on back on perform 5 reps of: good mornings, back squat, elbow rotations, Behind The Neck strict press.  Bring bar to front and do 5 reps of: front squat, push press, thruster, hang power cleans.  Move hands to snatch grip, and perform 3 reps of: dip/shrug, hang power snatch, power snatch from mid-shin

WOD:

pic courtesy of CrossFit Train

12 Days of Christmas WOD:

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Pull-Ups

4 Push Press (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Toe2Bars

7 Cal Row or Bike

8 Hang Power Cleans (75/55 lbs)

9 Box Jump Overs (24/20 in)

10 Kettlebell Swings (55/35 lbs)

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Sumo Deadlift High Pull (SDHP); 2 Thrusters-1 SDHP; 3 Pull Ups-2 Thrusters-1 SDHP etc – for a total of 364 reps

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements (RX+ – 95/65, Elite – 115/80)

KB -> (Elite – 70/55) as needed

Pull Ups (Elite – Chest2Bar) -> buddha pull ups, ring rows

T2B -> hanging knee raise

Box height (Elite – 30/24) -> 20/16

Plate weight -> 35/15 -> as needed

Cool Down:

Roll out what’s sore for 10 min