12 Days of CrossFit – The Workouts & Schedule

santa
Wait, you didn’t think we were about to reveal the workouts to you, did you?

Each year we try and bring some variation to the 12 Days of CrossFit workouts, some years have been all “The Girls” while some years have included CrossFit Open workouts, and last year had 6 days of “The Girls”, followed by 6 days of ‘The Hero’s”.

This year, our 12 Days of CrossFit takes on another twist!

Our selected workouts this year are ones that have appeared throughout the year on CrossFit mainsite, CrossFit.com!

So day 1 will be a benchmark workout that appeared in January, day 2 will be a benchmark workout that appeared in February, day 3 is a workout from March..and so on. In previous years we have let you cast votes on workouts and that was the plan this year, until we had this brainwave!

Sure, go ahead and scroll back through the archives, CF-HQ post several benchmarks each month, so we had a whole bunch to choose from.

So get ready for what could be the most varied, most fun, and most challenging 12 Days of CrossFit to date!

Schedule

During the 12 days of CrossFit there are some minor schedule changes. These changes are to encourage EVERYONE to join in the Christmas festivities, and also ensure we have enough space and equipment for classes.

From the 5th to 16th December there will be no MetCon classes, Weightlifting Club or Competition Classes:

As such the evening classes Monday to Friday will be the standard 17:30, 18:30 and 19:30 (yes 19:30 on Friday!).

Saturday 10th will have classes at 9:00, 10:00 and 11:00, and Sunday 11th will have classes at 10:00 and 11:00

To see an up-to-date schedule just keep an eye on Front Desk.


Workout of the Day:

A) Strength

Every minute, for 10 minutes,
Power Clean x 1+1

*Rest 10 seconds between singles

B) Strength/Conditioning

In teams of two, alternate complete rounds, to complete 10 total rounds:
3 Hang power cleans
2 Front squats
1 Push jerk

Choose the heaviest load you can complete the complex with without dropping the bar.

C) Gymnastics (If time allows)

3-5 rounds:
10 False grip ring rows
Rest 30 seconds
45-60 second Hollow hold
Rest 30 seconds


Met-Con Class

Workout of the Day:
A) 2x 2000m Intervals with a 3 Minute break between

400m at PR Pace or faster
400m Recovery Pace
300m at PR Pace or faster
300m Recovery Pace
200m at PR Pace or faster
200m Recovery Pace
100m at PR Pace or faster
100m Recovery Pace

B) Gymnastics Skill/Strength Work


Oly Lifting Club

Workout of the Day:
A) 3 Position snatch

Perform 5 sets, where one set is floor + mid thigh + high hang

B) Snatch push press + Overhead squat

Perform 4 sets of 1 + 3, with a 2 second hold at the bottom of each squat

C) Halting snatch pulls

Perform 5 sets

*Bring bar from starting position to mid thigh and pause for 2 seconds.
*Return to 1″ from floor, and bring the bar back to mid thigh with a 2 second pause
*Return to 1″ from floor (again) and bring the bar back to mid thigh with a 2 second pause, then explode to a snatch high pull