I worked out with the 6amers, and it was a full house! For the most part, everyone cooperated. For the most part. Coach Nick did an awesome job of leading the session.
“The 12 Days of CrossFit”
AFAP
1 wall crawl
2 handstand pushups
3 chest to bar pull-ups
4 stiff-legged deadlifts (95)
5 back squats
6 ring dips
7 box jumps (24)
8 knees to elbows
9 Russian KB swings (52)
10 wall ball shots (20)
11 SDHPs
12(0) lateral bar hops
I program something a little different each time we do this workout. The most noticeable difference this time was not including a 1200m run.
For those of you unfamiliar with the workout, it’s much like the song “The Twelve Days of Christmas.” Thus, you begin with 1 wall crawl and then complete 2 HSPUs and 1 wall crawl. For the final round you complete 120 lateral bar hops, 11 SDHPs, 10 wall ball shots, and finish with 1 wall crawl.
I set a goal to complete all rounds of all activities in unbroken reps. Guess what? I did just that! Luke stationed himself on a gym mat; thus, I used 2 gym mats.
Note to self: put on wrist wraps before attempting wall crawl and/or handstand pushup. Ouch.
Wall crawls were easy. I still have some road rash and was reminded of this during 3rd or 4th handstand pushup. Again, ouch. Chest to bar pull-ups were easy, as were stiff-legged deadlifts, ring dips, box jumps, and KB swings. I was surprised with how easy 8 knees to elbows were to complete today. Surprised and delighted! I was certain that if I were an activity that I would be unable to complete in unbroken reps that it would be knees to elbows. Back squats, whilst not difficult, weren’t easy either. Wall ball shots are never easy, and I dislike sumo deadlift high pulls almost as much as I dislike thrusters. Almost.
I had to remain exceedingly focused whilst completing 120 lateral bar hops as, again, my goal was to complete all activities in unbroken reps. I made it to 20 and re-started count at 1. When I had reached 80, i.e., 100, and had only 20 reps to go I focused my attention even more. I made sure that I maintained a manageable pace, as I didn’t want to be too winded before I began last round of all activities.
I may have smiled when I finished lateral bar hops. Maybe.
I completed workout in 24:18.
That’s 12 wall crawls, 22 HSPUs, 30 chest to bar pull-ups, 36 stiff legged deadlifts, 40 back squats, 42 ring dips, 42 box jumps, 40 toes to bar, 36 KB swings, 30 wall ball shots, 22 sumo deadlift high pulls, and 120 lateral bar hops.
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