CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess
2:00 light bike
5 spiderman and reach/side
10 air squats
8 bird feeders/side
1:00 overhead opener
5 russian baby maker with warrior reach
10 alternating lunges with reach
8-10 kip swings
barbell warm up – 3 slow deadlifts, 3 backsquats, 3 behind the neck presses, 3 hang power snatches…rest 20 seconds… 3 drop snatches, 3 full snatches . warm up deadlifts , snatches, toes to bar, handstand push ups
Metcon
12 Days of Christmas (CompTrain) (Time)
For Time:
1 Squat Snatch
2 Hang Power Snatches
3 Deadlifts
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 Sit-ups
11 Wallballs
12 Calorie Assault Bike
RX – 95/65 and 20/14 WB and Abmat
RX+ – 135/95 and 30/20 WB and GHD
STIMULUS
GENERAL
The “12 Days of CrossFit” workout is a Christmas Eve tradition on CompTrain
The workout flows in the same order as the song “12 Days of Christmas”:
1 Squat Snatch
2 Hang Power Snatches, 1 Squat Snatch
3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch
4 Burpees, 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch
…..
This is a longer piece that can last 25+ minutes
WEIGHTED MOVEMENTS
Barbell: Choose a moderate barbell weight that you could complete at least 7-10 Squat Snatches unbroken when fresh
Kettlebell Swings: Choose a kettlebell weight that you’ll complete the 9 swings unbroken each time
Goblet Reverse Lunges: Hold the kettlebell goblet style in front of the body and alternate legs on the reverse lunges, for a total of 4 each side
Wallballs: Going a little heavier than usual here, but should be a weight you can complete within 2 sets
BODY WEIGHT MOVEMENTS
Burpees: These are standard burpees requiring chest to floor and full extension at the top
Toes to Bar: Choose a variation you can complete the 5 reps unbroken each time
Box Jump Overs: There is no need to stand all the way up at the top
Handstand Push-ups: Choose a variation that you can complete the 7 reps in 1-2 sets each time
Bike & GHD Sit-ups: See “substitutions” for other options
STRATEGY
Starting with low reps, the beginning rounds will fly by pretty quickly
While it’s easy to move fast when it’s early and we’re fresh, the workout slows down as the reps accumulate
Let’s be as methodical as possible from the beginning in order to preserve our efforts later on into this workout
It’s not about moving as fast as possible, rather it’s about staying moving as much as possible
Move at a speed on the simple bodyweight movements that allows you to thrive on the more difficult movements
This approach can help you stay moving for the majority of the workout:
**Movements to Slow Down, But Keep
Extra Credit
Metcon (Time)
For Time:
20% Unbroken Ring Muscle-ups
35% Unbroken Ring Muscle-ups
50% Unbroken Ring Muscle-ups
200 Double Unders
50% Unbroken Ring Muscle-ups
35% Unbroken Ring Muscle-ups
20% Unbroken Ring Muscle-ups
STIMULUS
Working ring muscle-up and double under stamina in our first piece of the day
The percentages completed on the ring muscle-ups are based on your max set
For Example:
If your max set is 10 reps, you’ll complete the workout as follows:
2 Unbroken Ring Muscle-ups
4 Unbroken Ring Muscle-ups (Round Up)
5 Unbroken Ring Muscle-ups
200 Double Unders
5 Unbroken Ring Muscle-ups
4 Unbroken Ring Muscle-ups
2 Unbroken Ring Muscle-ups
The ring muscle-ups must be completed unbroken for you to move on to the next movement, so rest as needed between to ensure straight sets
This is also a great day to get outside your comfort zone and push for big sets on the double unders
While 200 reps is prescribed, this should be a number/variation you can complete in under 5 minutes
SUBSTITUTIONS
Ring Muscle-ups
Reduce Percentages
Strict Banded Ring Muscle-ups: Video
Double Unders
Reduce Reps
Max Reps in 5 Minutes of Practice