The 12 Days of CrossFit – Described

At CrossFit Thames, we have a special Christmas tradition called the The 12 Days of CrossFit. Not only is the great fun, but it’s also a chance to test yourself.

At Christmas time we challenge you to 12 back-to-back days of CrossFit’s benchmark workouts with day 12 as the grand finale!

This challenge is open to absolutely everyone, all you need to do is turn up to a class and be ready to train! The coaches will get everyones name on the whiteboard to keep a log of the whole challenge.

So what is the 12 Days of CrossFit about?

We challenge you to 12 back-to-back benchmark days of CrossFit from Monday 3rd December to Friday 14th of December.

Not only is the great fun, but it’s also a chance to test yourself. It’s also a awesome opportunity to fill our your Fitness Level on Beyond the Whiteboard!

How does it all work?

This challenge is open to absolutely everyone, all you need to do is turn up to a class and be ready to train! The coaches will get everyones name on the whiteboard to keep a log of the whole challenge.

Each day we tackle a different benchmark workout form the CrossFit Girl’s, to the Hero workouts. In the lead up to, and during the challenge we will provide you with ton’s of information on how to make the best out of the challenge from tips on recovery and mobility, to handy hints and tips to approach each workout.

What if I can’t RX the WODs?

Don’t worry, we will provide you with scaling for the workouts as it’s required. However we encourage everyone to try their hardest, this is a great time to test yourself! It’s not often we’re able to programme in so many benchmark WODs so its a good time to hit some PB’s and ring that bell!

What if I can’t make it one day?

Don’t worry if work or family commitments gets in the way, that’s life! Just complete as many workouts as you can. We do not recommend double day WODs to make up for a missed day, this challenge is tough enough as it is!

What happens on the last day, day 12?

Day 12 is the grand finale, this means after the final workout we will have a Christmas Party at the gym. Members that arrive with the best Christmas Jumpers and the best Christmas Baked treats can expect a surprise Christmas present in return! 🙂 Get these dates in your calendars now team and if you know you’ll be able to attend on the final day get yourself registered on Pike13 via the link below!

Register for Our Christmas Party Finisher!!

Monday

A) Back Squat
Find a new 1 or 5 rep max

B) For time:
500m Row for time or 400m Run for time

Tuesday

Classic CrossFit

A) Push Press
Find a new 1 or 5 rep max

B) Max Rep Strict Pull Ups
You can do kipping after too if so desired

C) 30 Sec Max Calories on Row or Airdyne
rest 3 Mins then repeat same amount of calories as fast as possible !

MetCon

Get as far as possible in 25min…
“Manion” in Teams of 2!
7 Rounds:
400m Run (200m intervals)
29 Sandbag Squats

28-38min.
10min. AMRAP:
10 Weighted Sit ups
15 Russian KB Swings 32/24kg
20 Hollow Rocks

Wednesday

A) Build to a heavy single Thruster

B) “Fight gone bad”
3 rounds, 1 min per station, of:
Wall Ball 9/6kg
Sumo Deadlift High-pull 35/25kg
Box Jump 24/20”
Push Press 35/25kg
Row Calories
Rest 1 min

Thursday

Classic CrossFit

A) Deadlift
Build to a new 1 or 5 rep max

B) Max Rep HSPU and or Push Ups

C) “Diane”
21-15-9
Deadlift 100/70kg
Handstand Push Ups

MetCon

Begin at 0:00
For Time 10 down to 1 reps of:

DB Box Step Overs 24/20″
Man Makers 16/10kg

Begin at 12:00
5 Rounds:

15 DB Front Squats 16/10kg
15 DB rows
10 Slam Balls

24:00 – 36:00
3 Rounds:

400m Single Arm KB Farmer Carry 32/24kg
15 Weighted sit ups

* You have 12min to finish each section. If you finish early you get rest! Move on even if you do not finish.

Friday

A) Hang Squat Clean
Build to a heavy single

B) “Death by burpees” 🙂
You are very welcome – Milo x

Saturday

In teams of 2:
12 Minute AMRAP

3 Cleans 70/50kg
3 Handstand Push Ups
6 Cleans
6 Handstand Push Ups
9 Cleans
9 Handstand Push Ups
then 12…15.. etc until time runs out

– 5 Minute Rest

12 Minute AMRAP
3 Overhead Squats 40/30kg
3 Pull Ups*
6 Overhead Squats
6 Pull Ups
9 Overhead Squats
9 Pull Ups
then 12…15.. etc until time runs out

* If you want to make it more of a challenge then swap out pull ups for chest to bars or muscle ups (Ring or bar )

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