12 Days of CFR Christmas

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This workout is performed just like the song, “12 Days of Christmas”:

 

“12 Days of CrossFit”, performed with a partner:

1 Deadlift 135/95#

2 Power Cleans 135/95#

3 Thrusters 135/95#

4 Alternating CrossFit Renaissances

5 Chest-to-bar Pull-ups

6 Kettlebell Swings 32/24 kg

7 Wallballs 20/14#

8 Push Jerk 135/95#

9 Box Jumps 30/24″

10 Toes-2-Bar

11 Bar Facing Burpees

12 Ring Muscle-ups or 12 Squat Clean Thrusters 135/95#

*Each athlete will complete all work listed. Meaning, the work is NOT split, but one person will complete their work while their partner rests. For example: Partner A will complete all reps of whatever movement they are on before switching. Work/Rest will be roughly 1:1 so athletes should be able to maintain a high level of intensity.

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– Stone Carry
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50 Meter Farmer Carry (70, 53)
10 Reverse Goblet Lunges (53, 35) (10 reps each leg)
10 1-Arm KB Rows (53, 35) (10 reps each arm)
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STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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