Today I brought my brother-in-law to Three Rivers CrossFit. He’s started doing some CrossFit training at home recently, and had a trainer come by twice so far to show him some movements and put him through some WODs. He doesn’t have the time to generally attend classes in his neighborhood, so I thought since he is vacationing here with my parents for the holidays, I’d bring him along and see how he likes it. I was not anticipating a chipper!
At Three Rivers the special Christmas workout was 12 days of CrossFit. We showed up to see the first heat running through the workout with prescribed weights. The prescribed weights were all generally over my 1RM for each movement so I thought it best to scale. Given limited space I then ended up in the second heat running the “girls weights”. I could have done a little bit more weight, but the fact that there was only one station available per exercise meant I had to do the same scaled weights as everyone else. In retrospect I am pretty happy getting the lowest-common-denominator weight, that was a brutal workout.
The brother-in-law didn’t do the full 12 days workout, because he doesn’t know how to do the lifts yet. Best that he wait until he gets some solid instruction in those movements before trying them in a crazy chipper wod. So, the 12 days were:
1 – Deadlift 175 lbs (275 rx’d)
2 – Clean & Jerk 75 lbs (135 rx’d)
3 – Hand Stand Pushups (I did them assisted against the wall)
4 – Sumo Deadlift Highpull 55 lbs (95 rx’d)
5 – Ring Dips
6 – Air squats
7 – Box jumps 20″ (24″ rx’d)
8 – KB Swings 16kg (24kg rx’d)
9 – Pullups
10 – Thrusters 55lbs (95 lbs rx’d)
11 – Burpees
12 – Muscle-ups (assisted off the floor)
As it goes in the song, the workout consists of 1 deadlift. Then 2 c/js, 1 deadlift. Then 3 hspus, then 2 c/j, 1 deadlift. etc.
46 minutes.
My brother-in-law’s scaled 12 days:
2- Pushups
4- Air squats
6- Box Jumps
8- KB Swings 12kg
10- Pullups, jumping
12- Burpees
10 minutes
Good times. Thanks to the great coaches John and Chad at Three Rivers!
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