Twelve Days of Christmas

A minimal - equipment version of a CrossFit classic

Happy Holidays my Friends! Today’s workout is a minimal-equipment version of the CrossFit classic, Twelve Days of Christmas! All you need for this workout is a pair of dumbbells, a kettlebell, and a stable box or step. If you don’t have access to these things, don’t worry! There are “no-equipment” movement alternatives.

This workout is also versatile so that you can take what you need during an often unpredictable time of the year. You can perform this at low-intensity with the goal of moving well or at high intensity for your best time (You can even use it as a “benchmark” and do it again next year to re-test your fitness!)

Benefits of this workout for mid-life women

• Plyometrics for bone density and balance

• Full-body weight training for muscle strength, metabolic and bone health

• Cardiovascular endurance for heart health

• “Power movements” like the squat jump and box jump for muscle and metabolic health

• Modifiable so that you can take what you need

• Complex movements that stimulate neuroendocrine adaptation so you can take your fitness to the next level

Warm Up

AMRAP 7 (As many rounds as possible in 7 minutes)

• 5 burpees

• 10 air squats

• 5 easy push-ups (Elevated to a height you can do confidently)

• 10 sit-ups (ab mat/rolled towel behind the lower back or traditional with knees bent/feet anchored)

Movement Practice

Take 10 minutes to review the videos linked to the movements in the Workout section below and choose your options. Select a dumbbell weight with which you can perform 10 thrusters with confidence and use this weight for all the dumbbell movements of the workout. Select a kettlebell weight with which you can perform 10 sumo deadlift high pulls with confidence.

Perform 3-5 repetitions of each of your selected 12 movements before you start the workout so you can experience the flow and movement transitions.

Workout

HOW TO: Perform this workout as you would sing “The Twelve Days of Christmas”. On the first day of Christmas….. 1 Devils’ Press (..and a partridge in a pear tree..). On the second day of Christmas…. 2 dumbbell thrusters, 1 Devil’s Press (and a partridge in a pear tree). On the third day of Christmas…. 3 push presses, 2 thrusters, 1 Devil’s Press (..and a partridge in a pear tree). You get the idea!

FOR TIME (or completion)

If doing this workout for time, set a timer and begin the workout. Your score is your time to complete the repetition scheme. Save your score in your workout log and repeat next year for a re-test!

1 Devil’s press (No equipment: sub a burpee or squat jump for height)

2 Dumbbell thrusters (No equipment: air squat)

3 Dumbbell push presses (No equipment: elevated push-up)

4 Kettlebell sumo deadlift high pull (May use a barbell if available or add weight to a bag or purse with a handle. No equipment: Toe touch and reach)

5 Jumping air squats (Alternative: high-knee run in place (L+R = 1 repetition) or jumping jacks)

6 Kettlebell swings (Russian Swing: Eye-level; American Swing: Overhead, No equipment: Glute Bridges)

7 Dumbbell bent over rows (No equipment: Mountain climbers Right + Left = 1 repetition)

8 V-Ups (alternative: Knees to chest option - see linked V-Up video)

9 Box jumps (alternative: weighted box step-ups holding 2 dumbbells)

10 Lateral jumps over a dumbbell (Alternative: lateral step over a dumbbell or a lateral jump over a line/tape on the floor. Right + Left = 2 repetitions)

11 Burpees (see linked videos for modifications)

12 Overhead walking lunges ( hold a single dumbbell or weighted object overhead)

Cool Down

Before you hit the egg nog, show your body some love and jump-start your recovery with this 15-minute total body yoga flow sequence. #dontskiptheyoga

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