12 Days of Christmas Masters
8th Grade
December 22, 202012 Days Of Christmas
December 23, 2020CrossFit 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
