Workout of the Day
The 12 Rounds of Fitness!
12 Rounds For Time, starting with the first movement only and add the subsequent movement in each following round…
1 Wall Walk
2 Burpees
3 DB Thrusters
4 DB Push Press
5 DB Front Squats
6 DB Renegade Rows (total)
7 Sit Ups
8 DB Suitcase Reverse Lunge (total)
9 KB Swings
10 Kipping Knees to Elbows
11 Bike Calories
12 DB Snatches or KB Snatches (total)
Notes:
In round 1 perform 1 wall walk.
In round 2 perform 2 burpees and then one wall walk.
In round 3 perform 3 DB Thrusters, then 2 burpees, then 1 wall walk.
Continue in the same fashion, adding a new exercise each round.
There is a 30 minute time cap. This is the same workout we did last year — try to beat your score!
As noted above, renegade rows are 6 total alternating, 3 each side, reverse lunges are 8 total, 4 each side, and snatches are 12 total alternating, 6 each side.
Scaling Ideas!
Pick a DB weight that you can use for all of the movements. A good challenge would be to see if you can do the rows, squats, push presses, and thrusters in an unbroken complex. If you have one movement that is a big limiting factor, then a second set of weights might be appropriate.
Wall Walk: Scale back range of motion to an angled wall hold for 5-10 seconds OR Box Piked Handstand Hold x 10 seconds
Knees to Elbows: Straight arms throughout. RX’d movement is the knees truly touching the elbow joint, not the tricep. Scale: hanging knee raise, knees above the hips.
CrossFit Group Class Programming Template (WK2/3)
Thank you to everyone who gave the gym holiday cards! Ya’ll are too sweet.
Holiday Schedule Today
CrossFit Group Class
9,10,11am
Open Gym
Hybrid early access 7am-9am
Open Gym: 9am-12pm
Toni s says
Merry Christmas and happy holidays ❤️
David Osorio says
We <3 you Toni!