Thursday 22 December WOD

THE TWELVE DAYS OF CHRISTMAS CFCC STYLE!!

3 ROUNDS FOR TIME:

12 Burpees
11 Medicine Ball Situps
10 Double Unders
9 Lungewalk Steps per foot
8 second L-Sit Hold
7 Box Jumps
6 Hand Release Pushups
5 Jumping Squats
4 Burpees
3 10 second Hand Stand Holds
2 Burpees
1 minute Plank Hold

Post your time to the comments.

This workout was planned so those already on leave can do this at home.  Also, I found a 12 Days of Christmas “Barbell Style” that I will bring to the gym with me if anyone wants to do it.

Some exercise explanations and subs if you are at home with no equipment are below.

Medicine Ball Situps:  If you are at home and do not have a medicine ball, you can do dumbbell situps (just like we would do KB situps) or if no weights are available, just do butterfly situps

L-Sit Hold: These can be done on the on the floor, on the rings, between 2 chairs or with the parallete bars. Your seconds only count while you are holding your legs in an L-sit.  If you can’t L-sit at all, hold a tuck in the support position.
This is an L-sit for those not familiar with the movement:

L-sit

Jumping Squats: This is a tuck jump into a squat.  If you do not have plyo boxes or anything else to jump on, you can do jumping squats for the box jumps too.

Handstand Holds: Again, your seconds only count when you are in the handstand. These can be done against a wall. If you cannot do a handstand, walk your feet part way up the wall and hold

Plank Hold: Only count your time in plank position towards your minute! Below is a pic of a plank hold – keep your abs tight, do not let you hips sag.

A good plank hold

I hope everyone has a happy and safe holiday!!!

* * *

More pictures from yesterday on the picture page.

* * *

CrossFit HQ WOD:

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

This entry was posted in Uncategorized. Bookmark the permalink.

One Response to Thursday 22 December WOD

  1. Adam says:

    Tyler and I completed the 12 days of Christmas (barbell style) in a devastating 1 hour and somewhere between 15-20 minutes. That was officially one of the longest and most difficult WODs I have completed. Not for the faint heart. Work done!

    Have a good Christmas!

Comments are closed.