Only one class today at 10am. Remember to wear your ugly Christmas sweaters!
METCON: OPTION #1
“12 Days of Christmas”
1 Squat Clean
2 Hang Power Cleans
5 Toes to bar
6 Box Jump Overs
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
11 Wallballs (20/14)
12 Calorie Assault Bike
*Barbell – 135/95
In today's Christmas Eve workout, we have a unique repetition scheme that resembles the classical song, "12 Days of Christmas".
Athletes start by completing 1 Squat Snatch. That's the first round. The next rounds is 2 Hang Power Snatches, followed 1 Squat Snatch. There's round two. Round 3 continues one line further - 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch.
Written a different way, the workout flows as follows:
1 Squat Clean
2 Hang Power Clean + 1 Squat Clean
3 Deadlifts + 2 Hang Power Clean + 1 Squat Clean
4 Burpees + 3 Deadlifts + 2 Hang Power Clean + 1 Squat Clean
5 TTB + 4 Burpees + 3 Deadlifts + 2 Hang Power Clean+ 1 Squat Clean
Continuing this flow for a full 12 rounds, with the final round starting with the 12 calorie assault bike.
Stimulus wise, this is a longer workout, and the loading we are looking to use on the barbell should be one that we are confident in lifting despite virtually any fatigue. In other words, a loading we could cycle for 10+ repetitions unbroken when fresh. If we choose the correct load for the squat snatch, the following movements will likely fall in place appropriately.
On the kettlebell movements, we have a goblet reverse lunge, and a swing. On the goblet reverse lunge, the total of 8 is between both legs (4 steps each leg). Stimulus wise, with the swings as well, we are looking for a load we are very confident we could complete 20+ repetitions unbroken.
Strategy wise, this is a workout we want to pace properly in the front end.
In full, we have 365 repetitions total. When we clear the round of 5, we are repetitions 35 repetitions in (about 10%), yet, at this point, the workout can start to set in for us strongly if we came out too aggressively. Well recognizing that there are dozens of transitions inside this workout, it won't be speed of our movements or how big are sets are, but rather our pace to consistently and diligently move forward steadily. Seconds can disappear when we don't realize the extra moments that slide by as we move between stations - let's be diligent with these movements between, holding a speed from the onset we believe we can sustain for 20+ minutes.
1 Run 200m or 300m Row
2 Snatches (155/105)
3 Thrusters (155/105)
6 Toes to Bar
7 Chest to Bar Pull-Ups
8 Kettlebell Swings (70/53)
9 Box Jumps (30/24)
10 Handstand Push-Ups
11 Ground to Overhead (155/105)
12 Man-Makers (55/35 DB's)