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Holiday Schedule Modifications
Monday 12/24 – Open gym 7-11am, one class only at 8:30am* – 12 Days of Christmas WOD
Tuesday 12/25 – Closed
Wednesday 12/26 – Open gym 7:30 – 10:30, one class only at 8:30am*
Thursday – Normal schedule
Friday – Normal schedule
Monday 12/31 – Open gym 7-11am, one class only at 8:30am*
Tuesday 1/1 – Open gym 9-11am, one class only at 9am
Normal schedule resumes Tuesday 1/2
*Indicates classes with childcare
MONDAY, DEC 24
Outlier CrossFit “12 Days of Christmas”
Please note that most versions of a 12 Days of Christmas WOD are notoriously long! I am not exactly sure how long this one will take as I have never done this exact version before. A reasonable cap for most people will be 40 minutes. Today is not the day to push Rx weights and movements if you are feeling borderline about them. We will start the workout by 8:50am. Those are who are in it for the long haul can go past 9:30 if needed.
1 clean and jerk (205/135)*
3 sandbag over shoulder (150/100)
4 deadlift (205/135)
7 wall balls (20/14)
8 sit-ups (GHD or abmat)
9 DB (50/35) or KB (53/35) push press
10 box jumps (24/20)
11 DB snatch (50/35) or KB hang snatch (53/35)
12 clusters (135/95)*
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
*Athletes may set up shared barbells for the C&J and deadlift, and a second shared barbell for the clusters as it is unlikely that they will be at the same movement at the same time. Alternatively, athletes may change weights on a single barbell when needed for the clusters. These only happens on the last round so it should not be too time consuming.
Movement scaling options:
1 – reduce weight, aim for about 75-80% of your 1RM, or something that is challenging but you have confidence to hit the lift each time
2 – ring/bar/box/bench dips
3 – reduce sandbag weight (100/70), or perform 3 ball slams (40#)
4 – reduce weight as needed, should be the same as the clean and jerk
5 – burpees
6 – jumping or banded pull-ups, ring rows
7 – wall balls
8 – abmat sit-ups
9 – reduce weight, use DB
10 – box step-ups
11 – reduce weight, or perform American KB swings
12 – reduce weight as needed
WEDNESDAY, DEC 26
DB bench press 4×8
10 back squat, from floor (135/95)*
50m sled push (4/3)
Sled push is to the end of the stairs and back. Half of the class will start on the 200m as to create less of a bottleneck on the sled pushes.
THURSDAY, DEC 27
Pause overhead squat 5×3 (from rack)
2 second pause at bottom of squat
E2MOM 12 (6 sets):
8 power snatch (115/75)
Rest in time remaining. Record number of rounds completed.
Scale the weight and/or reps so you can complete the work in the 2 minute window
FRIDAY, DEC 28
4 rounds, NFT:
6-10 strict pull-ups
1 min plank hold
A range is given for the pull-ups, find the number the works for you. A band may be used, but try to find an assistance level that gets you in the 6-10 rep range before failure. Ring rows may also be performed.
Plank hold may be from the elbows or on hands. Athletes may add weight if needed, or perform from low rings.
Calories on bike
Run in heats as needed (approx 10-12 minutes between heats). Athletes may choose to perform the pull-up/plank strength portion first if in the later heat.
SATURDAY, DEC 29
AMRAP 22, in teams of 2:
40 cal row – split as needed
20 power cleans 165/110 – alternate reps
70m front rack KB carry (70/53) – together
Split the calories on the rower up however your team wants to. Partners must alternate reps on the power cleans, so each partner will end up doing 10. Each person will grab a KB and do a carry to the end of the building and back (partner go at the same time).