CrossFit Anarchy's 12 Days Of Christmas
This workout combines 12 different movements in a circuit that is performed like the song "12 Days of Christmas".
Members work their way down the list by performing 1 Rep of the 1st movement... Then 2 Reps of the 2nd movement, 1 Rep of the 1st...Then 3 Reps of the 3rd movement, 2 Reps of the 2nd movement, 1 Rep of the 1st movement and so forth until the workouts completed.
The workout is designed to be a longer "Chipper" style workout, and not a couplet, triplet or sprint style workout as is typical in traditional CrossFit WOD's. The best advice I can give you in this "Christmas WOD" is to keep moving at a steady pace and don't "burn out" early!!!
"12 Days of Christmas"
1 Rope Climb 15'
2 Squat Cleans 60kg/40kg
3 HSPU
4 Pull Up
5 KB Swings 32kg/24kg
6 Box Jumps 30"/24"
7 Toes 2 Bar
8 Shoulder 2 Overhead
9 Deadlifts 60kg/40kg
10 Wall Balls 9kg/6kg
11 Over Bar Burpees
12 Thrusters 60/40kg
This workout combines 12 different movements in a circuit that is performed like the song "12 Days of Christmas".
Members work their way down the list by performing 1 Rep of the 1st movement... Then 2 Reps of the 2nd movement, 1 Rep of the 1st...Then 3 Reps of the 3rd movement, 2 Reps of the 2nd movement, 1 Rep of the 1st movement and so forth until the workouts completed.
The workout is designed to be a longer "Chipper" style workout, and not a couplet, triplet or sprint style workout as is typical in traditional CrossFit WOD's. The best advice I can give you in this "Christmas WOD" is to keep moving at a steady pace and don't "burn out" early!!!
"12 Days of Christmas"
1 Rope Climb 15'
2 Squat Cleans 60kg/40kg
3 HSPU
4 Pull Up
5 KB Swings 32kg/24kg
6 Box Jumps 30"/24"
7 Toes 2 Bar
8 Shoulder 2 Overhead
9 Deadlifts 60kg/40kg
10 Wall Balls 9kg/6kg
11 Over Bar Burpees
12 Thrusters 60/40kg
