You know the 12 Days of Christmas song, right? With the Lords a-leaping, golden rings, french hens and that good ol' partridge in a pear tree?
Well, at some point it has become a CrossFit tradition to turn that song into a workout. So, here's the CrossFit Blacksburg/Trebel 2016 version of the 12 Days of Christmas!
The workout proceeds exactly like the song:
"On the first day of Christmas my true love gave to me: ONE WALL CLIMB"
Then you move onto the second day, then back to the first day:
"On the second day of Christmas my true love gave to me: TWO TOES TO BAR...AND ONE WALL CLIMB"
Round three is day three, then day two, then day one:
"On the third day of Christmas, my true love gave to me: THREE STRICT BURPEES, TWO TOES TO BAR AND ONE WALL CLIMB."
Continue along through the song/workout until the final (twelfth) round, where all twelve movements are completed at the assigned rep scheme. Here is the complete workout:
TWELVE UNBROKEN THRUSTERS (95/65)
ELEVEN POWER CLEANS (95/65)
TEN DEADLIFTS (95/65)
NINE AB MAT SIT UPS
EIGHT BALLS A WALLING (20/14)
SEVEN BELLS A SWINGING (53/35)
SIX GOBLET SQUATS (53/35)
FIVE RING DIPS
FOUR PULL UPS
THREE STRICT BURPEES
TWO TOES TO BAR
and ONE WALL CLIMB
Talk to your coach about specific scaling for the assigned movements, and have fun! And for an extra bonus, you can listen to an awkward rendition of the workout put to the music of the actual Christmas carol! LINK HERE.