Gymnastic Conditioning (A)
1 Set:
Max Unbroken Strict Ring Muscle-ups

STIMULUS

• Working kipping ring muscle-up and double under stamina in Part B of gymnastics
• The percentages completed on the ring muscle-ups are based on your max set of kipping ring muscle-ups
• 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 (Heavier Band Than Used In Part A) Video

Double Unders

• Reduce Reps
• Max Reps in 5 Minutes of Practice

Gymnastic Conditioning (C)
5 Rounds Not For Time:
6 Strict Deficit Handstand Push-ups
1-2 Pegboard Climbs

STIMULUS

• The last part of today’s gymnastics session is a ‘not for time’ couplet of strict deficit handstand push-ups and peg board climbs
• Choose a deficit that allows you to complete the strict handstand push-ups in 1-2 sets each round
• Use plates or parallettes to increase the height
• You can increase the difficulty as you go or stay at the same deficit across the 5 sets
• See below for Peg Board subs

SUBSTITUTIONS

Strict Deficit Handstand Push-ups

• Lower Deficit
• Reduce Reps
• No Deficit
• Double Dumbbell Strict Press

Peg Board

• 1-2 Legless Rope Climbs
• 2-3 Rope Climbs
• 10-12 Strict Pull-ups

Conditioning
“12 Days of CrossFit”
For Time:
1 Squat Snatch (155/105)
2 Hang Power Snatches (155/105)
3 Deadlifts (155/105)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 Goblet Reverse Lunges (70/53)
9 Kettlebell Swings (70/53)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike

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 in 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 Moving On: GHD Sit-ups, Reverse Lunges, Burpees, Box Jump Overs, Bike
• Movements to Push Through: All Weighted Movements, Toes to Bar, Handstand Push-ups

SUBSTITUTIONS

Toes to Bar

• Feet as High as Possible
• Knees to Elbows/Chest/Waist

Handstand Push-ups

• Feet on Box or Bench (Reduce Weight Being Pressed)
• Double Dumbbell Push Press
• Regular Push-ups

Assault Bike

• 12 Calories on Any Machine

GHD Sit-ups

• Weighted AbMat Sit-ups Video