12 Days of Xmas WOD

Tomorrow (Saturday 19 December) we continue a long-held tradition at CrossFit GEO – the 12 Days of Xmas WOD.

It’s a long workout comprised of 12 different movements which you work through in the same format as the way the “12 Days of Xmas” song is sung (see below).

In past years it has been a single huge session where everyone came in and knocked out the workout together. There was a bit of waiting around, but that was cool. It gave us time to chew the fat and bond over the year that was. We then ended the session with a drink and a heap of food that everyone kindly brought in. It was a workout that we all looked forward to each year.

This year, because of COVID, we are restricted with how many people we can have training at any one time. That is why 3 sessions are being put on – 7am, 8.30am and 10am. Each class is capped at 15 people. Bookings are essential. Unfortunately, no drop-ins for these sessions.

Also, due to COVID, we are changing the format of the workout slightly so that there is minimal sharing of equipment. There will be two versions of the workout available. Both can be scaled and modified further, but one version is more challenging than the other.

Please ensure you hand sanitise upon arrival. Enter via the main front garage door and exit via the side door. If you are showing any symptons of cold/flu/COVID, please do not come in. With the recent COVID cluster in Avalon, we need to ensure everyone’s safety and well being. Thank you.

Here are the workouts:

OPTION 1

For time:

1 Clean & Jerk 60/40kg
2 Ring Dips
3 Box Jumps 24/20″
4 Hang Power Snatch 40/30kg
5 Bar facing Burpees
6 Push Press 40/30kg
7 Squat Jumps
8 Straight Leg Raises
9 Wall balls
10 Pull-ups
11 Wall Climbs
12 Front Squats 60/40kg

NOTE: Normally you would do 1 C&J, then 2 Ring Dips + 1 C&J, then 3 Box Jumps + 2 Ring Dips + 1 C&J, and so on. This year you will start with the Ring Dips and save all of the C&J to the end which you will do with the Front Squats. That way you are not chopping and changing weights constantly throughout the workout. Feel free to scale further.

OPTION 2

A little bit more challengingThe Outlaw “12 Days of Xmas”

For time:

1 Clean & Jerk 100/70kg
2 Muscle Ups
3 Box Jumps 30/24″
4 Hang Squat Snatch 50/35kg
5 Bar facing Burpees
6 Push Press 50/35kg
7 Pistols (alternating)
8 Toes to Bar
9 Wall balls
10 Chest to Bar Pull-ups
11 HSPU
12 Front Squats 100/70kg

NOTE: Normally you would do 1 C&J, then 2 MU + 1 C&J, then 3 Box Jumps + 2 MU + 1 C&J, and so on. This year you will start with the Ring Dips and save all of the C&J to the end which you will do with the Front Squats. That way you are not chopping and changing weights constantly throughout the workout.

Published by AB

Crossfit Coach

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