Tuesday Workout: The 12 Days of CrossFit

CrossFitChristmasCard-watermark

WOD

“The 12 Days of CrossFit”

  1. Handstand push-up
  2. Box Jumps (24/20″)
  3. Thrusters (95/65#)
  4. Pull-ups
  5. Burpees
  6. Toes-to-Bar
  7. Wall-balls (20/14#)
  8. KB Swings (53/35#)
  9. Double-unders
  10. Overhead Lunges (5 each side, 45/25# Plate)
  11. Hang Power Cleans (95/65#)
  12. Power Snatches (95/65#)

This is a repeat of the “12 Days” WOD we did in 2012 – Compare HERE!

*If you are proficient at HSPU, scale up and do full ROM handstand Push-up (i.e. ~8″ deficit, or choose smaller deficit)

Level 1 Suggested Subs

  1. Push-up (2 reps) or Wall Walk (1 rep)
  2. Box Step Up
  3. Dumbbell Thruster
  4. Ring Row
  5. Burpees
  6. V-Ups
  7. Wall-balls to 9′
  8. Russian KB Swings
  9. Jump Rope Single (3x reps)
  10. Bodyweight Lunge
  11. Hang Power Cleans
  12. Dumbbell Snatch (12 on each arm)

Other Notes

  • The rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, etc.
  • Wear your best ugly Christmas sweater!! If you make it the entire workout wearing it, subtract 2 minutes from your time.

15 Comments on “Tuesday Workout: The 12 Days of CrossFit

  1. 27:23 (2 abmat HSPU, rest Rx)
    1:50 faster than 2012 with 4# heavier WB, 30 degrees higher temperature, and 100% more humidity. The tacky sweater only lasted 6 rounds.

  2. 30:56
    Did 6 rounds of HSPU, and 6 rounds of 2 regular push ups
    Did 27 SU instead of 9 DU
    Everything else rx
    Tacky long-sleeve Christmas shirt stayed on through round 11…couldn’t finish the last round because it felt like a sauna and I might have fainted if I tried.

  3. 29:31
    85# barbell, 25# lunge
    About 2 minutes faster than last time with the same scaling

  4. 36:09
    1 Abmat HSPU for 1st 10, 2 for last 2, otherwise RX
    2 minutes slower than last time but a lot heavier

  5. 24:00 w/ box step ups, 55# bar, subbed push press for thrusters, v-ups and 8# wb, without full squat

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