December 24, 2006SUNDAY 061224The Twelve Days of CrossFit
A CrossFit North original. Dish it out, try it yourself, or come up with your own version. Click below to view the workout. A hundred yard Sprint (row or run) Two Bear-crawls and a hundred yard Sprint Three second Handstand, Two Bear-crawls, and a hundred yard Sprint Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a hundred yard Sprint Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a hundred yard Sprint Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a hundred yard Sprint Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a hundred yard Sprint Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a hundred yard Sprint Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a hundred yard Sprint Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a hundred yard Sprint Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a hundred yard Sprint
Dave Werner Comments
12 Days of CrossFit (modified) Dave, Bill Comment #2 - Posted by: Bill P at December 25, 2006 10:13 PMBill Well there is a lot of other work going on so these are pretty light but, as always, it depends. We had a range this year from some smaller weaker folks doing them with 12 pound dumbbells, to our pack leaders using 40 Kilo barbells. Acceptable form is what decides the load, use as heavy as possible without form falling completely apart. No thrusters in this one, the "Squat thrust" is an easier version of a burpee. Squat down till hands touch floor, thrust legs back into a nice straight plank, return to bottom of squat and jump up. No push-up. Ho Ho Ho Misread that one... Bill Comment #4 - Posted by: Bill P at December 26, 2006 9:28 PMHow far on the bear crawls? Comment #5 - Posted by: John Frazer at December 27, 2006 2:53 AMPost a comment |
