Mon, 12/24/2018

"12 Days of CrossFit" For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wallballs (20/14) 12 Calorie Row

Notes:

The workout flows as follows: 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 … We’ll continue this pattern until we reach 12-11-10-9-8-6-5-4-3-2-1, with the final repetition of the workout being the 1 Thruster at the finish. The thruster will likely be the limiting factor of the barbell movements. With all of these being small numbers, let’s aim to choose a weight that allows athletes to go unbroken throughout the workout. The kettlebell and wallball weight should also be something that athletes will likely go unbroken with during the workout. Athletes should be able to complete 25+ repetitions when fresh with the chosen weight. For the more challenging bodyweight movements, the toes to bar and push-ups, looking for athletes to choose a variation that they could complete 15+ repetitions unbroken when fresh. For an easy flow of the workout, it is best to adjust the variation rather than the rep scheme on all movements today. ## THE WHY 12 Days of CrossFit is a Christmas Eve tradition that launches us into the holiday. While this is usually run as an Open Gym workout, it can absolutely be done in a class setting. There is a lot happening in this workout, so the main priority from a coaching perspective if you are running classes is to logistically make sure that everyone is organized and has the appropriate weights loaded up. In this once a year workout, group management will take priority over teaching. The teaching section involves walking athletes through the movements and giving options on possible substitutions. If you are running Open Gym, you can pre-stage equipment to provide some structure and flow to the room. For those gyms who have a normal schedule today and would like to complete a different workout, complete a 20-25 minute workout of your choice with 2-3 of the movements listed above.

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