12 Days of Christmas

CrossFit Tidal Wave had it’s very first “12 Days of Christmas” workout last Tuesday.  Different permutations of this workout exist depending on space, equipment, skill levels, etc.”

The idea of the workout is that is follows the same format as the song. For example at the end of each round you add one more exercise with ascending repetitions.

“12 Days of Christmas” 1 Clean and Jerk (135/95) Clean and Jerk 12 Days of Christmas at CrossFit Tidal Wave

2 Front Rack Lunges Front Rack Lunges 12 Days of Christmas at CrossFit Tidal Wave

3 Box Jumps (24/20) Box Jumps 12 Days of Christmas at CrossFit Tidal Wave

4 Burpees

Burpees 12 Days of Christmas at CrossFit Tidal Wave

5 Goblet Squats Goblet Squats 12 Days of Christmas at CrossFit Tidal Wave

6 KB Swings (70/53)

Kettle Bell Swings 12 Days of Christmas at CrossFit Tidal Wave

7 Pistols

Pistol Squats 12 Days of Christmas at CrossFit Tidal Wave

8 Toes to Bar

Toes To Bar 12 Days of Christmas at CrossFit Tidal Wave

9 Slam Balls (50/25)

slamballs 12 Days of Christmas at CrossFit Tidal Wave

10 Erasers

Erasers 12 Days of Christmas at Crossfit Tidal Wave

11 Hand Stand Push Ups

Handstand push ups 12 Days of Christmas at CrossFit Tidal Wave 2013

12 Deadlifts (135/95)

Deadlift 12 Days of Christmas at CrossFit Tidal Wave

This is one of those workouts that seems like a breeze until you get to about round 7-9.  These style of workouts work best if you include a finite time to complete it. We used 30mins but it definitely could be more.

Coaches Corner: Try to do each set of each exercise unbroken, take a pre set rest and then move on to the next set.   This workout is challenging on all fronts (upper, lower, etc.). Make sure you take adequate rest to maintain core stability and form/technique.  It is easy to do awkward pistols or rounded KB swings if you really try to rush the reps.

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