1. Wall Walk
2. STO
3. Thrusters
4. Hang Power Cleans
5. Deadlifts
6. TTB
7. Box Jump Overs
8. Bar Facing Burpees
9. WB
10. C2B
11. Shuttle Runs
12. Muscle Ups (bar or ring)
BB is 115lbs/75, or 95lbs/65lbs
(think of doing 5,4,3,2 as an UB complex every round. choose your weight accordingly)
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WODprep Strategy Top Tips:
How does Christmas come around so fast! It’s crazy! Well, if you’ve been doing CrossFit for some time, you will of heard of 12 Days of Christmas. Every gym has a variation, and this is ours! Welcome to the WODprep Way!
Similar to most Hero workouts that you will of experienced, 12 Days of Christmas will feel pretty familiar. Make sure you’ve eaten plenty of Christmas food before hand. Now, there’s no strategy to this bar pacing. 12 Days is notorious for hurting from round 7/8. Go out slower than you think! You want to keep moving throughout and not let your engine catch you up.
But remember, it’s Christmas! Have fun, grab a friend and enjoy.
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In this video, we cover our top 5 strategies for optimal recovery, from LEAST IMPORTANT to MOST IMPORTANT! Here is a quick rundown of what we discuss…
Recovery is not just what you do in the 30 minutes after a workout. Conventional ‘recovery tips’ tend to focus on a very short post workout period and are focused on thinks like ‘do a cool down’, ‘do some stretching or mobility’, and ‘get protein right away.’ These are all fine, but do not really address the bigger recovery picture.
True recovery is a much longer process in which your body takes all the stress you just put it through and rebuilds itself stronger. Your energy systems, cardiovascular system, nervous system, muscles, bones, joints, and brain all need resources and time to properly recover.
Need help nailing RX workouts?
RECOVERY RX’D (8 WEEK COURSE) – https://wodprep.com/recovery-rx/
FREE ULTIMATE RECOVERY GUIDE – https://wodprep.com/RECOVERY/
GET YOUR FIRST MONTH OF WHOOP ON ME: https://join.whoop.com/WODprep
READ OUR RECOVERY TIPS BLOG POST HERE: https://wodprep.com/blog/recovery-for-crossfit/
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P.S.
Do you feel like your fitness journey is at a standstill?
Without expert programming, written specifically for you, it can feel like you’re working towards everyone else’s goals.
But it doesn’t have to be that way.
Speak to WODprep’s Head Coach Dr. CJ, and discover what CrossFit program is for you: https://wodprep.com/1-on-1-coaching/