The holidays are a wonderful time of the year to spend with family, eat great food, laugh a lot, and overall just a great time of year. If you are looking to keep up with your workouts, even with your family around, this is a great workout to do this time of year. Since it is to a very popular song that is played all around the country, you might be able to recruit family members to partake in the fun of this workout too – The ’12 Days of Christmas’ Workout.
A CrossFit 12 Days of Christmas
1 Clean & Jerk
2 Muscle Ups
3 HSPU
4 Pistols
5 Toes to Bar
6 Deadlifts
7 Hand Release Push-Ups
8 KB Goblet Lunges
9 KB Swing
10 Goblet Squat
11 Barbell Roll-Outs
1200m Row
Like the song the โ12 Days of Christmas,โ complete each exercise in ascending order then work back down to 1. Each round you complete, you will need to add the next exercise on the list. For example 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. โ all the way until you get to your last round when you complete 12-11-10-9-8-7-6-5-4-3-2-1. Your score is the total amount of time it takes to complete the full 364 repetitions.
There are many different variations you can do with this workout. If you do not have the right equipment or ability to do a certain workout, then swap it out for another one. Regardless, it is a great workout that should take you about 20 minutes to 45 minutes depending on if you swap out exercises or not. Plus, this workout is great to do at any time of the year and not just Christmas.
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At Home 12 Days of Christmas
1 :30-second wall sit
2 Tuck Jumps
3 Jump Squats
4 Push-Ups
5 Speed Skaters
6 Chair Dips
7 Hand Release Push-Ups
8 Reverse Lunges
9 Sit-ups
10 Air Squats
11 Burpees
1200m Run
In the Gym 12 Days of Christmas
This variation can be done at the gym and even in a different style. Instead of doing the workout, like the song – 12 Days of Christmas make your way through this workout in the order of it is written 4 times through.
12 Goblet Kettlebell Lunges
11 Goblet Kettlebell Air Squats
10 American Kettlebell swings
9 Battle rope waves, each side
8 Push-ups
7 Deadlifts
6 Burpees
5 V-ups
4 Pull-ups
3 Handstand push-ups
2 Dive bomber push-ups
1 Turkish Get-up per side
If you are looking for a daily challenge to add into the mix this time of year, then check out our 14 Days of Christmas Workout EBOOST Mini Challenge
