The 12 Days of Christmas CrossFit Workout is one of the most popular of the holiday season, enabling members to activate every muscle group through a 12-move combo of full-body exercises. This is the gift you never asked for – and never wanted.
With 12 exercises to complete in the style of the famous 12 Days of Christmas song – meaning you’ll add an exercise to each round and run them back to the starting exercise each time – and a time limit of only 35 minutes, I have ‘Later I saw many people running away without collapsing in a sweaty heap, including me.
But we like to do things a little differently here at Tom’s Guide, so rather than impress you with the best CrossFit workouts you’ll find anywhere, we’ve created a TG-approved 12 Days of Christmas for you to try on the go or from home. WOD is designed. gym. It’s here – and good luck.
What is the 12 Days of Christmas CrossFit Workout?
The 12 Days of Christmas Workout consists of 12 movements and reps landing according to the 12 Days of Christmas song. Unless you’re an advanced athlete, it’s unlikely you’ll complete a CrossFit WOD in under 20 minutes, and that’s a serious feat, too.
Each CrossFit box works differently, which means the time frame and list of exercises can change from place to place, year to year. Here’s a look at the last 12 days of Christmas workout movements.
How many activities are there in the 12 Days of Christmas Workout?
Not surprisingly, the 12 Days of Christmas Workout consists of 12 exercises to be completed. You’ll start with 1 repetition of your first exercise, complete 2 repetitions of your second exercise, and then return to your first exercise for 1 repetition. Do the third exercise for 3 repetitions, the second for 2 repetitions, and the first exercise for 1 repetition. Continue until you reach the twelfth exercise for 12 repetitions, the eleventh for 11 repetitions, the tenth for 10, and so on, running all the way back to your starting exercise.
We recommend using your smartphone or whiteboard to help you track your progress and stay on top of delegates. Trust us, you’ll be grateful when the physical and mental fatigue sets in.
How many representatives are there in the 12 days of Christmas?
You may look at the 12 Days of Christmas Workout and think it sounds easy, but this WOD (workout of the day) packs you in with volume. This means you don’t have to do as heavy a workout as you normally would. How many reps will you get by the time you finish? If you finish within the 35-minute time limit, you’ll be able to manage 364 reps – approximately one for every day of the year.
Tom’s Guide 12 Days of Christmas Workout
We recommend checking each exercise and practicing a few repetitions beforehand to make sure you know how to scale to your ability. The workouts use minimal equipment to allow you to move with efficiency and consistency. It’s also worth playing the song to remind yourself how the format works.
Here is a list of exercises:
- 1 clean barbell press
- 7 Barbell Fast-Stop Deadlift
- 9 American Kettlebell Swings
How to do the 12 Days of Christmas Workout with a Partner
If you have a partner in mind who feels just as sadistic – we mean, celebratory – as you do, split the reps on a you-go-I-go basis or if you don’t want to reduce your reps. So work in synchro. ,
The first and second exercises are brutal as you’ll complete a clean and push press, followed by two overhead presses, then go back to your clean and push press for one rep before moving straight onto 3 burpees. It’s a mix of barbell and bodyweight work, giving you time to recover your grip strength away from the bar. Only one exercise uses alternative free weights – the American kettlebell swing. If you can, use kettlebells or dumbbells or substitute your exercise of choice if you only have a barbell.
Remember not to lift towards your maximum weight limit despite the low rep count – the total volume is high, so you will feel exhausted even if you transfer half the weight you would lift for those reps to another environment. Set a timer for 35 minutes and record your score so you can repeat it next year.
If it feels too easy, scale up accordingly, and the same applies if you’re wasting time with weights that are too heavy. This should seem challenging but you should be able to complete a consistent number of repetitions for each exercise before moving on to the next exercise.
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