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 RITFIT Sports
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 Echo 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)
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 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 -> 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 