The holiday season is usually associated with indulging in delicious treats and taking a break from your fitness routine. However, it’s important to stay committed to your health and wellness goals, especially during the festive season. If you’re looking for a fun and challenging way to stay fit during the holidays, then the 12 Days of Christmas CrossFit Challenge is the perfect way to do so. In this article, we’ll explore everything you need to know about the 12 Days of Christmas CrossFit Challenge.
What is the 12 Days of Christmas CrossFit Challenge?
The 12 Days of Christmas CrossFit Challenge is a fitness program that involves performing a different exercise each day for 12 days. The exercises are based on the classic Christmas carol, “The 12 Days of Christmas,” and are performed in a specific order. Each day, you will perform the exercise from the previous day, as well as the new exercise for that day.
The challenge is designed to push your limits and help you get in shape during the holiday season. The exercises are intense and require a lot of energy, but they are also a lot of fun and will keep you motivated throughout the challenge.
What are the exercises involved in the 12 Days of Christmas CrossFit Challenge?
The 12 Days of Christmas CrossFit Challenge involves the following exercises:
Day 1: 100-meter sprint Day 2: 2 Turkish get-ups with a kettlebell (one on each side) Day 3: 3 box jumps Day 4: 4 front squats Day 5: 5 push presses Day 6: 6 pull-ups Day 7: 7 burpees Day 8: 8 kettlebell swings Day 9: 9 wall balls Day 10: 10 calorie row Day 11: 11 hand-release push-ups Day 12: 12 overhead lunges (six on each leg)
How to perform the exercises?
It’s important to perform each exercise with proper form and technique to avoid injury. If you’re new to CrossFit, it’s recommended that you work with a certified CrossFit trainer to ensure you’re performing each exercise correctly.
Here’s a breakdown of how to perform each exercise:
- 100-meter sprint: Run as fast as you can for 100 meters.
- Turkish get-ups: Lie on your back with a kettlebell in your right hand. Roll onto your left side and push yourself up to a seated position while keeping the kettlebell overhead. Stand up while keeping the kettlebell overhead. Reverse the movement to return to the starting position. Repeat on the other side.
- Box jumps: Stand in front of a box or step. Jump onto the box or step, landing with both feet at the same time. Step back down and repeat.
- Front squats: Hold a barbell across the front of your shoulders. Squat down until your thighs are parallel to the ground, then stand back up.
- Push presses: Hold a barbell across the front of your shoulders. Dip down and then drive the barbell overhead, using the momentum from your legs.
- Pull-ups: Hang from a pull-up bar with your hands facing away from you. Pull yourself up until your chin is above the bar, then lower yourself back down.
- Burpees: Start in a standing position. Drop down into a push-up position, then jump back up to a standing position. Jump up and clap your hands above your head.
- Kettlebell swings: Hold a kettlebell with both hands between your legs. Swing the kettlebell up to chest height, then swing it back down between your legs.
- Wall balls: Hold a medicine ball at chest height.