12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
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 single-leg squats
Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.
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Stimulus and Strategy:
Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.
Scaling:
The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).
To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform inchworms. On the burpees, perform up-downs. On the handstand push-ups, perform dumbbell shoulder presses or pike push-ups. And for the single-leg squats, use a higher target, air squats, or even a narrow-stance air squat.
In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.
Intermediate option:
Same as Rx’d.
Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlestick rocks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups
♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box
Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.
Coaching cues:
As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.
Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Jumping Squat
Jumping Lunge Tips
The Broad Jump
The Kipping Handstand Push-Up
The Single-Leg Squat
Push-Up From the Knees
The Dumbbell Press
The Box Step-Up
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Comments on 251224
6 Comments
scaled Handstand Push-ups to pike push up
M/55 🎅🏻
“12 Days of Christmas”
Rx modified: 7” AbMat HSPU, alternate SLS
TT -> 30:25
Scaled HSPU to pike HSPU
27:48
Notes: unbroken on everything except pike HSPU. Sets of 2-4.
1 mile row for warm up
Paced this one and slowed down for the candle sticks to focus on the movement
Champions Club Scaling Notes
RANT
This is the one workout I would go on record saying that I'm not a fan of in terms of format and programming, but it's really more of a personal thing. Everyone at the Champions Club calls me a grinch because I'm not a fan of holidays or birthdays or weddings or any kind of formal occasions, and since 7th grade or so I always try to use those days to "make up some progress" on something that is otherwise lacking. The thought originally was that while all the other players are at prom or watching football on Thanksgiving or staying up for the New Year, I can try to catch up, add something to my game that wasn't there in the previously. I understand that logically this doesn't make a lot of sense - especially when I spend 14 hours watching football on Saturdays in the fall - but it's just who I am and I have always found peace and joy through that process.
See if you can look at the 12 Days of Christmas workout from that perspective: you're working out on Christmas, which automatically makes you weird as hell; you don't really need it because one workout is not going to make a difference in the 10+ years you OGs have been doing CrossFit; it's a really uneven workout to compare to because of wall walks, squat/lunge jumps, and broad jumps... why waste time going through the motions and touching up on things you already have? It is worth repeating: you are working out on Christmas!! Why not use that weirdness to develop a capacity for December 26 that you didn't have on December 23? Go after Fear by repeating the mile repeats from the other day, go after your Pride by forcing yourself to scale a workout you normally want to hit as rx'd, pick your single worst/most disliked movement out of the 12 listed above and spend an hour practicing it, pick your favorite benchmark workout and spend an hour practicing things that might help you for whenever it comes up.
I also understand there's some hypocrisy in saying all this: we end up having more Go Through the Motions workouts at the Champions Club than I'm proud to admit, and tomorrow is our most populated session of the year: it's laid back and there's pancakes and waffles and people might tackle each other on lunges or sit-ups or whatever. But I always keep my eye out for someone like Sam or Mya or Chase or Mrs. Hill who, in the middle of all the distraction, keep their focus on making progress while still having fun. To me, going through the motions can be acceptable for, like, cutting the grass or putting socks back in the drawer or playing Rutgers in football. But for the stuff we really care about, I can't really think of a good time to go through the motions. And when there's an opportunity to put in some work when most people aren't, I think it's worth taking advantage of with extra focus. Although... maybe that's Comparison showing up on my scouting report again.
Either way, love you guys and I appreciate you "suspects" reading this stuff. Keep up the great work, y'all!