Throwdown Series

Holiday WOD Scaled

PART 1 (for time - 30 min time cap):

"12 DAYS OF CHRISTMAS"

1 Christmas Power Snatch (75# / 45#)
2 Ring dips or bar dips (assisted ok w/ bands or wall)
3 Burpees 
4 Pull-ups
5 Hanging Knee Raises
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (14# / 10#)
11 KBS (44# / 36#)
12 Thrusters (75# / 45#)

This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete.  See "RULES" below for movement standards.


REST EXACTLY 6 MINUTES
 

PART 2 (max weight):

"8 DAYS OF HANUKKAH"

8 Rep Max OHS (8 MINUTE TIME LIMIT)
 

REST EXACTLY 6 MINUTES
 

PART 3 (for time):

"2012"

5 ROUNDS

20  Double-Unders (if you don't have DUs, 60 singles
12  Dead-Lifts (135# / 95#)

RULES:
1. The movement standards are CrossFit standards.
2. No Video submission required for scaled athletes.
3. Standards for "12 Days of Christmas"

  • Power Snatch: must stand up with bar overhead inline with shoulders, hips,and heels
  • Dips: shoulder below elbow at bottom; full lock out at top
  • Burpees: chest to deck and a jump at top with an overhead clap inline with shoulders, hips, and heels
  • Pull ups: chin CLEARLY over the horizontal plane of the bar; kipping or butterflies are acceptable; staying on bar after T2B is OK
  • T2B: means BOTH feet TOUCH the bar
  • Push ups: chest to deck and full extension at the top
  • Air Squats: hips CLEARLY below parallel and 100% OPEN at the top. No muted hips (It's only 7)
  • Jumping Lunges: back knee needs to touch the ground and hips 100% OPEN at the top of jump
  • Box Jumps: cycling is acceptable; make sure hips are 100% OPEN at the top. Entire foot on top of the box is NOT required.
  • Wall Balls: full depth on the squat and hit the target at required height
  • KBS: top of KB overhead inline with shoulders, hips, and heals
  • Thrusters: shoulders, hips, and heals should be inline at the top

4. Part 2 OHS:  Hips CLEARLY below parallel and 100% OPEN at the top. Racks are allowed but must start on shoulders.
5. Part 3 Double Unders: UNBROKEN means UNBROKEN.  If you trip up on a attempt before 20, start again.   
6. Part 3 Dead Lifts: touch-and-go is allowed but NO BOUNCING. This will be strictly enforced. Dropping the weight at top of last rep is allowed.
7. Top score of Part 1 has lowest time; Top score of Part 2 has heaviest OHS (in lbs); Top score of Part 3 has lowest time. 
8. The three parts will be scored separately and equally. 
9. The winner will have the lowest combined score.