HOLIDAY SCHEDULE
Friday (all day) 12 Days of Christmas WOD
Saturday NO KIDS CROSSFIT. All adult classes running as usual.
Monday 9:00 and 11:00 classes ONLY. Sign in ASAP
THE MOBILITY
Low Back Mobility
THE WARMUP
10 min Build
8-2 Cleans
1 Burpee
6 KBS
1 Burpee
12-4 SA DB Shoulder To OverHead
1 Burpee
15-7 Deadlift
1 Burpee
8-4 CWC>Plate Ground to Overhead
1 Burpee
10 AS to Goblet Squats
1 Burpee
12 SA DB Alt. HPS
THE METCON
This WOD was created to be done like the song, The 12 Days of Christmas, is sung. Each round you add a new movement and work your way back to the top of the list. You will work back and fourth with your partner to get the job done.
Here is how it would go....
1 Clean
2 Burpees, 1 Clean
3 KBS, 2 Burpees, 1 Clean
4 Push-Ups, 3 KBS, 2 Burpees, 1 Clean
5 SF, 4 Push-Ups, 3 KBS, 2 Burpees, 1 Clean
6 STOH, 5 SF, 4 Push-Ups, 3 KBS, 2 Burpees, 1 Clean
You get the idea??
Because we are doing this with a partner, you will switch back and forth repeating movements.
A1: 1 Clean - A2: 1 Clean
A1: 2 Burpees - A2: 2 Burpees - A1: 1 Clean A2: 1 Clean
You will notice a heavier Barbell and Dumbbell in this WOD.We have several strong athletes that we needed to slow down a touch :)CHOOSE A WEIGHT THAT IS RIGHT FOR YOU. There will be many P+ scores on the board from some people that can sometimes do Rx, and that is okay! This is not a work-out to take chances on and hope you can hit the weight. You must be able to cycle the heavy DB well in order to use it. Same for the clean. It is heavy, and if it's hard on the first rep, it's not going to get easier as you fatigue.
Partner 12 Days of Christmas:
1 Clean 185/135
2 Burpee
3 Kettlebell Swing 70/55
4 Push-ups
5 Starfish
6 SA DB Shoulder to Overhead 70/50
7 Deadlift 185/135
9 V-Tap 45/35
11 Goblet Squat (done with the Dumbbell) 70/50
12 Dumbbell Power Snatch Alternating 70/50
THE STRENGTH
For those that finish early...
15-30 Rounds of:
SDL
3 every :30 @ no more than 75% 1 Rm
LACTIC ACID FLUSH
2 min Strapless Row
3 min Echo or Assault Bike
