8th Grade
December 22, 2020
12 Days Of Christmas
December 23, 2020

CrossFit Rome – CrossFit Masters

12 Days of Christmas Masters (Time)

For Time:

1 DB Thruster

2 DB Hang Power Cleans

3 DB Deadlifts

4 Push Ups

5 Inverted Rows

6 Step Ups or Box Jumps

7 Heel Raise or Jumps

8 Reverse Lunges

9 Kettlebell Swings

10 AbMat Sit-ups

11 Air Squauts

12 Calorie Assault Bike
* The “12 Days of CrossFit” workout is a Christmas Eve tradition on CompTrain

* The workout flows in this order:

1 Thruster

2 Hang Power Cleans, 1 Thruster

3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

…..

Follow Pattern Until (12-1)

* This is a longer piece, so we’ll allot 40 minutes for the workout

* With a ton of movements to get through, we’ll simply warm athletes up and then walk them through a practice rounds

## WEIGHTED MOVEMENTS

* Choose one Dumbbell weight for all three movements based on the toughest movement, the thruster

* This should be a moderately heavy weight for the thruster that you could complete 8-10 reps unbroken when fresh

### KETTLEBELL SWINGS

* Choose weights that you’ll complete unbroken each time, eye level or overhead

## BODYWEIGHT MOVEMENTS

### Push Ups, Rows, Sit Ups, Heel Raises or Jumps

* Choose variations that you can complete in 1-2 sets each time through

* Heel raises or Jumps (jump rope, jump to plate, line hops)

### REVERSE LUNGES

* No weight, alternating legs every rep (4 each side)

### BOX JUMPS or STEP UPS

* Stand to full extension at the top of each rep

## ASSAULT BIKE

* If unable to Assault Bike, complete equal calories on any machine to maintain the “12” rep scheme