1: Muscle Up2: Front Squat: 95/65, 115,75, 135/953. Shoulder to Overhead: 95/65, 115,75, 135/954: Hang Power Clean5: Deadlift6: Shuttle Run (1 = 50ft = 25ft down and back)7: TTB8: WB: 20/14, 10/99: Kipping Handstand Pushup10: Kb Swing11: Box Jump: 24/2012: Wall Walk
WODprep Strategy Top Tips:
To perform the “12 Days of Christmas” workout, follow a sequential pattern similar to the song. Begin with the first exercise, then progress to the next one while maintaining the previous movements in ascending order. After completing the exercise associated with the current day, backtrack and incorporate the exercises from previous days.
For instance, on the second day, perform exercises 2 and 1; on the third day, complete exercises 3, 2, and 1, and so forth. Continue this pattern, adding one exercise per round until reaching the twelfth day, where you perform all exercises from 12 to 1. This structure mirrors the cumulative nature of the “12 Days of Christmas” song, creating a challenging and progressively demanding workout.
Tackle The Strategy
In the “Rx 12 Days of Christmas” CrossFit workout, tackle each movement in a strategic flow mirroring the song’s progression. Begin with the challenging Muscle Ups, pacing to preserve energy. Move to Front Squats, then combine them with Muscle Ups. Progress through Shoulder to Overhead, Hang Power Clean, and Deadlift, breaking up reps as needed to manage fatigue. The workout intensifies with each added movement.
Incorporate steady pacing during the Shuttle Runs for active recovery. Tackle Toes to Bar with consistent rhythm, breaking into manageable sets. Push the pace on Wall Balls, aiming for unbroken sets. Manage Handstand Pushups with controlled kipping motion.
Approach Kettlebell Swings with focus on breathing. Accelerate on Box Jumps, opting for controlled step-downs. Conclude with Wall Walks, breaking into manageable sets to finish the workout strong.
Adapt the strategy to individual fitness levels and listen to your body. Stay hydrated and persevere through this challenging and festive CrossFit session. Good luck!
Never done Plank Toe Touch before? Watch the instructions below:
Start the Plank Toe Touch in a plank position with both hands on the ground and both feet. Then reach back with one hand and touch the opposite foot, coming into a downwards dog like position. Then return to the plank position and repeat with the opposite hand.
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