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:
12 Days of Christmas WOD:
1 Sumo Deadlift High-Pull (75/55)
2 Thrusters (75/55)
3 Pull-Ups
4 Push Press (75/55)
5 Power Snatches (75/55)
6 Toe2Bars
7 Cal Row or Bike
8 Hang Power Cleans (75/55)
9 Box Jump Overs (24”/20”)
10 Kettlebell Swings (55/35)
11 Burpees
12 Overhead Walking Lunges (45/25 # Plate)
Pic courtesy of CrossFit HQ. With the gym being closed on Christmas, we figured today was the perfect day to hit our “12-Days of Christmas” WOD.
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. Don’t rush the early rounds as you don’t even hit the halfway mark until midway through the round of 8 or 9.
MERRY CHRISTMAS!!!
Scaling Options:
Bar weight -> as needed, but keep same weight for all bar movements (RX+ – 95/65, Elite – 115/80)
KB -> as needed
Pull Ups -> Buddha pull ups, ring rows (ELITE: C2B)
T2B -> hanging knee raise
Box height -> 20/16
Plate weight -> 35/15 -> as needed
Joint Strike CrossFit 