It’s that time of year again, and it’s time to get fit for the holidays! If you’re looking for an exciting way to get in shape before the festivities start, then look no further than our 12 Days of Christmas CrossFit Workout. This special fitness program combines traditional holiday workouts with modern day exercise routines to create a comprehensive training plan designed to help you reach your goals this season. Whether you’re new to CrossFit or are a seasoned athlete, these twelve days of exercises will be sure to push you to your limits. So let’s jump right into what makes up our 12 Days of Christmas CrossFit WODs.
Day 1: Warm Up with A Tabata Routine
The first day of our workout is all about warming up your muscles and preparing them for more intense exercises down the line. For this warm-up routine we recommend doing a classic tabata interval training session. This involves performing 8 rounds of 20 seconds on, 10 seconds off of burpees, jumping jacks, mountain climbers, and squats. These four exercises are great for getting your body moving and stretching out those tight muscles.
Day 2: Battle the Pull-Up Bar For Core Strength
For day two we move away from the cardio and begin building up core strength with pull-ups. Start off with 3 sets of 10 repetitions at varying difficulty levels such as wide grip, narrow grip, chin ups, etc. Pull-ups target different parts of your upper body so don’t forget to include variations in your reps. Once you feel like you have mastered the basics, try increasing the number of reps or adding additional weight if available.
Day 3: Squat, Push, Repeat – An Explosive Combination for Power Training
This explosive combination works to build strength and power throughout your entire body. On day three perform 4 sets of 10 reps for each exercise which includes alternating sets of squats followed by alternating sets of chest presses. You can also mix in deadlifts and shoulder presses if desired. Make sure to focus on proper form during this exercise to ensure maximum benefits from each repetition.
Day 4: Mobility Matters: Foam Rolling Is Here To Help!
Now that we’ve been working out hard over the last few days it’s important to give our muscles some extra love and attention. That’s why day four is dedicated to foam rolling. Foam rolling helps increase mobility and flexibility while reducing muscle soreness and tightness so make sure to take your time with this exercise. Focus on targeting key areas such as the glutes, quads, calves, and hamstrings using both long strokes and circular movements.
Day 5: Challenge Yourself With High Intensity Interval Training (HIIT)
On day five it’s time to switch gears and work on cardiovascular endurance with HIIT training. Choose any type of exercise you enjoy and complete intervals of 30 seconds on and 15 seconds off for 10 minutes total. Be sure to keep pushing yourself beyond your comfort zone to see results! Don’t worry about taking short breaks if needed – just make sure to jump back in when ready.
Day 6: Get Ready For Boxing Day With Cardio Kickboxing Drills
Move over punching bags because kickboxing drills are here! Now is the perfect time to get into boxing since Boxing Day is just around the corner. Spend day six practicing basic footwork techniques such as jabbing, kicking, and weaving while improving overall balance and coordination. Also don’t forget to add some dynamic stretches between each drill to really boost your performance.
Day 7: Get Literal – Workout Like Santa Claus Climbing His Chimney!
On day seven it’s time to channel everyone’s favorite holiday figure – Santa Claus! Before stuffing his sleigh full of presents Santa must climb up the chimney so let’s simulate that same experience with our own chimney workout. Start by lying flat on your back and placing one hand above your head and the other behind your lower back for support. Then slowly raise your legs towards the ceiling, as if trying to “climb” the chimney, hold for five seconds then repeat 10 times.
Day 8: Don’t Forget About Lower Body Strength With Lunges And Step-Ups
Day eight marks our return to lower body strength training after focusing heavily on upper body development earlier in the week. To build strength in your quadriceps and glutes perform sets of lunges and step-ups using either bodyweight or dumbbells depending on your preference. Complete 3 sets of 15 reps per side and remember to focus on maintaining good form throughout each rep!
Day 9: Shake Things Up With Yoga Flow Practice
On day nine shake things up a bit by exploring yoga flow practice. Start by going through several sun salutations before transitioning into standing poses such as Warrior I & II, Tree Pose, Chair Pose, Crescent Lunge and more. When selecting postures consider their level of intensity and pay close attention to any areas of discomfort throughout your practice so that modifications can be made if necessary.
Day 10: Conquer New Heights With Jump Rope Skills
Jump rope skills are always a great way to add variety to a workout routine and they offer many mental health benefits too! On day ten challenge yourself by attempting new tricks like double unders or crossovers while perfecting previously learned ones such as skips or single unders. Remember not to rush as accuracy is key when it comes to jump rope drills so take your time mastering each skill before progressing onto the next one.
Day 11: Try Something Different With Circuit Training
After all this hard work it’s time to switch up your routine with something fun yet challenging! Introduce circuit training into your workout regimen with exercises that include sit-ups, push-ups, plank holds, wall sits, burpees and much more. Pick 8-10 exercises from various categories such as cardio, strength or plyometrics and alternate between them until all reps have been completed. Feel free to adjust rest times based on difficulty level but strive for a steady pace throughout the entire session for optimal results.
Day 12: Start 2021 Right With Some Burpees
End our 12 Days of Christmas CrossFit WODs strong with one final exercise – burpees! The burpee is a great full body exercise used primarily for its ability to improve agility and explosiveness; however it can also provide fantastic aerobic benefits as well. For day twelve perform as many rounds as possible within a set amount of time, aiming for at least 30 reps in total. Remember every round should consist of 10 reps minimum – think you can handle it?
And there you have it – twelve days of intense holiday workouts guaranteed to bring you closer to your fitness goals this season! From tabata intervals and pull-ups for core strength to circuit training and burpees for explosive movement capabilities – this Christmas CrossFit WOD has got you covered from head to toe! We hope you enjoyed our 12 Days of Christmas CrossFit WODs and wish you luck in reaching all your fitness objectives this holiday season!