For Time, adding one movement per round:1 Sumo Deadlift High-Pull (75/55 lb)2 Thrusters (75/55 lb)3 Push Presses (75/55 lb)4 Power Cleans (75/55 lb)5 Power Snatches (75/55 lb)6 Kettlebell Swings (53/35 lb)7 Pull-Ups8 Knees-to-Elbows9 Box Jumps (24/20 in)10 Double-Unders11 Burpees12 Overhead Walking Lunges (45/25 lb Plate)Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.
How do you do the "12 Days of Christmas" workout?
How do you score the "12 Days of Christmas" workout?

Your score is the total amount of time it takes to complete the full 364 repetitions.

You are watching: 12 days of christmas wod invictus

What are some tips for the "12 Days of Christmas" workout?

Many athletes struggle with the unusual rep scheme in this WOD. Have a written version of the workout handy while you"re doing it. Listen to the song "The Twelve Days Of Christmas" on repeat to embed the rep scheme in your brain.

What are some of the movement standards for this version "12 Days of Christmas" workout?

Most of the movements in this version follow typical CrossFit standards. You can learn more about typical standards by clicking each movement in the list below.Kettlebell Swings: These are American Kettlebell Swings, meaning the kettlebell goes overhead. In CrossFit, when a WOD denotes "Kettlebell Swings" it typically means "American Kettlebell Swings." If a WOD denotes a "Russian Kettlebell Swing," the bell stops at eye-level before you lower back down to the starting position.Overhead Walking Lunges: Press the plate overhead with your arms fully extended and the plate over your mid-foot. Step one leg forward and lower your torso until the trailing knee gently taps the floor. To complete the movement, reach full hip/knee extension. Continue until you reach twelve repetitions, all while you keep the plate fully locked out overhead.

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What"s the intended stimulus of the "12 Days of Christmas" workout?

This version of the WOD is designed to be light. The sets should be unbroken. The only "rest" that should be taken is during the transition from one movement to the next.Chipper style WODs (particularly ones with less technical movements and lighter weights) like this one can be great for less-seasoned athletes due to the variety of movements. More variety means you won"t burn out as quickly as you would, for example, in a singlet WOD like "Randy," (75 Power Snatches for time).Even though this version of the "12 Days of Christmas" WOD is relatively friendly for most levels, beginners will still need to reduce the load and scale some of the skill work to maintain the intended stimulus for this WOD—which is to keep a fairly fast pace by completing the movements unbroken.

What are some scaling options for this version of the "12 Days of Christmas" workout?

Beginner1 Sumo Deadlift High-Pull (45/35 lb)2 Thrusters (45/35 lb)3 Push Presses (45/35 lb)4 Power Cleans (45/35 lb)5 Power Snatches (45/35 lb)6 Russian Kettlebell Swings (35/26 lb)7 Ring Rows8 Hanging Knee Raises9 Box Step-Ups (24/20 in)10 Single-Unders11 Burpees12 Overhead Walking Lunges (15/10 lb Plate)

What are some other popular versions of the "12 Days of Christmas" workout?

CrossFit New England, CrossFit Invictus, CrossFit 808, CrossFit Barrington, Central Bucks CrossFit, CrossFit Amplify


The Box Jump The Burpee The Clean The Double-Under The Kettlebell Swing The Lunge The Pull-Up The Push Press The Snatch The Sumo Deadlift High-Pull The Thruster The Toes-to-Bar/Knees-to-Elbows

Christmas WODs Box Jump WODs Burpee WODs Clean WODs Double-Under WODs Kettlebell Swing WODs Lunge WODs Pull-Up WODs Push Press WODs Snatch WODs Sumo Deadlift High-Pull WODs Thruster WODs Toes-to-Bar/Knees-to-Elbows WODs Pulling WODs Pressing WODs Squatting WODs Lunging WODs Hinging WODs Weightlifting WODs Gymnastics WODs Lower Body WODs Upper Body WODs Cardio (Monostructural) WODs Barbell WODs Box WODs Jump Rope WODs Kettlebell(s) WODs Plate(s) WODs Pull-Up Bar WODs For Time WODs Memorials, Tributes, & Holidays WODs