On Friday, December 21st, we have programmed the workout Sycamore CrossFit’s 12 Days of CrossFit. This workout is a tradition at Sycamore CrossFit, and it is a lot of fun to do, but it looks a little different than our normal WOD. Class times will be the same, but the approach to the workout will be different than our normal classes. This workout for most people takes 45+ min, and because of how long it is we are unable to run normal classes as they will begin to overlap. Please come at the time you normally intend on coming to. The coaches will explain the workout to you, how to scale each movement, help you get setup and then get you a stopwatch or ask you to use a phone to keep track of your time.
By now you are probably wondering what the 12 Days of CrossFit is and how it is performed. The workout begins with a 250m row, then in round 2 you will do 2 Snatches and a 250 meter row. In round 3 you will do 3 thrusters, 2 snatches and a 250 meter row. In round 4 you will do 4 muscle-ups, 3 thrusters, 2 snatches and a 250 meter row. This continues until you complete all 12 rounds of the workout.
We have two different versions of this workout and both are difficult and take a lot of time to finish. One is a little less skill-based and not as heavy. You can also scale either workout as needed.
| 1 Row 250 Meters
2 Snatches (155/105 lbs) 3 Thrusters (155/105 lbs) 4 Muscle-Ups 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Kettlebell Swings (70/45) 9 Box Jumps (30″/24″) 10 Handstand Push-Ups 11 Ground to Overhead (155/105 lbs) 12 Turkish Get-ups (53/35) |
100 Meter Row
2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20in) 10 Double Unders 11 Burpees 12 Overhead Walking Lunges (45/25 lbs Plate) |