That time of year again kids! Our friends up north cooked up this nasty little number for a great tradition…Merry Christmas!!
Warm-up
12 HSPU or Regular Push Ups
11 OHS or Front Squats
10 Squat Jumps
9 Kipping pull ups or kip swings
8 Knees to Elbows
7 Clap or regular push ups
6 Sumo high pulls
5 Kettlebell Swings
4 Front Squats
3 Clean and jerks
2 Turkish Get up –
1 Thruster and the burpee.
WOD – 45 Min Hard Cap
“12 Days of CrossFit Southie“
1 Thruster in a Burpee (115, 80)
2 Turkish Get ups (1.5/1; one for each arm)
3 Front Squats (115,80)
4 Clean and Jerks (115,80)
5 GOLDEN SWINGS (1.5/1)
6 SDHP (115,80)
7 Clapping Pushups
8 Knee To Elbows
9 Kipping Pullups
10 Lords of Leaping (24,20)
11 Overhead Squats (115,80)
12 HSPU’s
Level 2 (95,65); (1/.75)
Level 1 (65, 35); (.75/.5)
For each day. you complete the # of reps and work your way down the list, just like the song. After completing the Thruster in a Burpee proceed to the next day. For example on day 5 you would do 5 kb swings, 4 clean and jerks, 3 front squats, 2 turkish get ups and a thruster in a burpee and then proceed on to day 6. This is a tough wod, we can substitute and scale to make it doable for everyone.
L2 (95/65)
L1 (65/35); can scale the HSPUs and Clapping Push Ups to Push Ups and the OHS to empty bar or PVC OHS
Extra Work
For 15 Minutes
- 15/12 Cals Bike
- 1 Heavy Deadlift (90-95%)
- Rest
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