CrossFit Tidal Wave had it’s very first “12 Days of Christmas” workout last Tuesday. Different permutations of this workout exist depending on space, equipment, skill levels, etc.”
The idea of the workout is that is follows the same format as the song. For example at the end of each round you add one more exercise with ascending repetitions.
6 KB Swings (70/53)
8 Toes to Bar
9 Slam Balls (50/25)
11 Hand Stand Push Ups
12 Deadlifts (135/95)
This is one of those workouts that seems like a breeze until you get to about round 7-9. These style of workouts work best if you include a finite time to complete it. We used 30mins but it definitely could be more.
Coaches Corner: Try to do each set of each exercise unbroken, take a pre set rest and then move on to the next set. This workout is challenging on all fronts (upper, lower, etc.). Make sure you take adequate rest to maintain core stability and form/technique. It is easy to do awkward pistols or rounded KB swings if you really try to rush the reps.