Welcome to CrossFit DNR’s 12 Days of Christmas! There are many variations of this workout but this is the one that the Hooligan Nation performs every year so… put a smile on your face, enjoy the Christmas spirit, crush the WOD then record it! Merry Christmas Hooligans!
Freedom WOD Classes
Warm Up: 5 Mins
2 Rounds
3 Bear Complex reps with unloaded bar
10 Banded Y’s
10 Banded T’s
Then:
1:30 Hip & Ankle Opener
Metcon: 45 min Cap
This is performed just like the song!
“12 Days of Christmas” For Time:
1 Bear Complex 95/65 – see example below
2 Snatches 95/65
3 Strict Press 95/65
4 Burpees
5 Front Squats 95/65
6 Pull-ups
7 Hang Cleans 95/65
8 Hand Release Push-ups
9 Back Squats 95/65
10 Lat. Bar Jumps
11. V-ups
12 O.H. Squats 95/65
Example:
1 bear complex
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex
and so on..
Elite Competition Class
Silverback Primer
3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows
First week on this primer. We repeat primers on the second week, where we can build upon the baseline today.
Back Squat Waves (Week 3/4)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps
Specific percentages are listed on CompTrain Pro. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. After each set, rest 3:00. Week after week, we will be increasing percentages throughout.
Body Armor
3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlifts (5 Seconds Down)
Odd-Object Conditioning
For Time:
3 Pegboard Climbs
6 D-Ball Cleans
9 D-Ball Squats
2 Pegboard Climbs
4 D-Ball Cleans
6 D-Ball Squats
1 Pegboard Climb
2 D-Ball Cleans
3 D-Ball Squats
Conditioning
“Wonderwall”
90 Double Unders, 30 Bar-Facing Burpees
90 Double Unders, 30 Wallballs (30/20)
90 Double Unders, 30 Deadlifts (275/185)
90 Double Unders, 30 Wallballs (30/20)
90 Double Unders, 30 Bar-Facing Burpees
Kilos:
Wallball: 13/9
Barbell: 124/84
Row Conditioning
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace + 5 Seconds
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace + 4 Seconds
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace + 3 Seconds
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace + 2 Seconds
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace + 1 Seconds
300 Meters @ 2k Pace + 20 Seconds
200 Meters @ 2k Pace
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch High Pull + Snatch
*Sets 1-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 3 reps
*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70-75% of 1-RM Back Squat
D.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
E.
Two sets of:
Banded March x 3 minutes
Performance Power Train
Monday, December, 16th 2019
Brief: Volume bench for our white/blue today. Afterburner has a nasty dose of assault bike and DB push press. Looking for a stimulus of getting people done between 5-8 minutes.
Jet Fuel: In Partners:
3x
- A) L-Hang
- B) Burpees
*One partner hangs while the other partner does 5 burpees. Switch. 4 times each.
*Scale L-hang to any form of hang with feet or knees elevated. Last resort, scale to hollow hold.
Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
10×10 @55%
GainCity:
4x
Max strict Pullups (if more than 15 can be done unbroken, do them weighted)
30 Banded facepulls
15 DB Hammer Curls
15 DB Tricep Kickbacks
Afterburner: For Time:
75 Heavy DB Push Press (same weight as last week)
*Every minute, 7/5 Cal Assault Bike
*Begin workout with bike
