Saturday 12-21-19 Workout Of The Day
TWELVE DAYS OF CHRISTMAS & MEMBER APPRECIATION PANCAKE BREAKFAST…
Come for the workout and stay for the brunch. This is the first time we’re trying this and we hope you like it. Enjoy a hot and sweaty workout and stay for a warm coach prepared breakfast right afterwards.
THE STARKE 12 DAYS OF CHRISTMAS!
It’s the most wonderful time of year again, time for the 12 days of Christmas!
This workout is scheduled for 120 minutes because it is a long workout and we want to give athletes time to warm up all the movements, find alternative methods if needed and get it done! It can be done SOLO or, in TEAMS! If you’re a newer athlete, pairing up with someone is a great option for this workout!
It is performed like you would sing the song:
2 MU + 1 DL
3 KBS + 2 MU + 1 DL
4 FS + 3 KBS + 2 MU + 1 DL
5 HSPU + 4 FS + 3 KBS + 2 MU + 1 DL… etc
Continue in this manner all the way until you make it to the round of 12 where you perform 12 snatches + 11 BFB + 10 OHS + 9 T2B + …+ 1 DL
***The halfway point for this workout is around the middle of round 10! It can be deceiving, and you usually feels pretty good in those lower rounds. Keep this in mind and pace yourself accordingly!
THE 12 DAYS OF CHRISTMAS
Starke CrossFit RX Option
1 Deadlift 195/275#
2 Muscle Ups (or ring dips)
3 KBS 80/100
4 Front Squats 95/135#
6 C&J 95/135#
7 Push Ups
10 Kcal Air Bike
11 Lateral Bar Jump Burpees
12 Snatch 95/135#
Starke CrossFit “Fitness” Option
1 Deadlift 155/225#
2 KB Clean & Push Press/Push Jerk 30/50#
3 Front Squats 65/95 or 30/50# KB’s
4 Ring Dips/Bench Dips
5 Pull Ups
6 Box Jumps 16/20″
8 Kcal Air Bike
9 Wall Balls 14/20# 9/10′
10 KBS 60/80#
11 Med Ball Cleans 14/20#
12 BB Thrusters 65/95# Or KB’s 30/50#
This workout goes just like the song. On the first day of Christmas, you do one deadlift. On the second day of Christmas, you do two muscle ups and one deadlift. On the third day of Christmas, you do three kettlebell swings, two muscle ups, and one deadlift, etc.