Saturday December 24th – Diamond Hill CrossFit
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Saturday December 24th

23
Dec

Saturday December 24th

22.12.24

INTENDED STIMULUS

20:00-25:00.

Faster paces earlier in the workout and slower paces in the later rounds.

Increasing complexity as the workout progresses.

High dose of localized muscular fatigue in the quads and shoulders.

RX

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols

Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

SCALED

12 rounds for time, starting with 1 and adding an exercise each round:

1 inch-worm on a box
2 candlesticks
3 burpees
4 box/knee push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 DB seated shoulder press (15/10 lb)
12 box step-ups (20/18 in) or asst pistols

Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 inch-worm. In round 2 perform 2 candlesticks and then 1 inch-worm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inch-worm. Continue adding a new exercise each round.

SKILL WORK

Rest, stretch, and recover

STRETCHING

2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.

WHITE BOARD BRIEF

Target | 20:00-25:00

Today is more about providing a fun experience and building community than getting fitter.

Athletes should always be able to move through movements 3-9 (burpees through jumping lunges) at a fast pace, but it’s okay if athletes tackle this workout as long as they are capped at 30:00.

Each movement will have one scaling option that’s on the easier side unless athletes know exactly what they want to scale a movement to.

Ultimately this should be a low-stress workout that athletes can just move through without struggling.

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