For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Score is the total amount of time it takes to complete the full 364 repetitions.

Movement Standards

Kettlebell Swings: These are American Kettlebell Swings, meaning the kettlebell goes overhead.

In CrossFit, when a WOD denotes “Kettlebell Swings” it typically means “American Kettlebell Swings.” If a WOD denotes a “Russian Kettlebell Swing,” the bell stops at eye-level before you lower back down to the starting position.

Overhead Walking Lunges: Press the plate overhead with your arms fully extended and the plate over your mid-foot. Step one leg forward and lower your torso until the trailing knee gently taps the floor. To complete the movement, reach full hip/knee extension. Continue until you reach twelve repetitions, all while you keep the plate fully locked out overhead.

Scaling

In CrossFit, this workout is known as a “Chipper.” Chipper style WODs (particularly ones with less technical movements and lighter weights like this one) can be great for less-seasoned athletes due to the variety of movements.

More variety in movements means you won’t burn out nearly as quickly as you would, for example, in a singlet WOD like “Randy,” (75 Power Snatches for time).

Even though this version of the “12 Days of Christmas” WOD is relatively friendly for most levels, beginners will still need to reduce the load and scale some of the skill work to maintain the intended stimulus for this WOD—which is to keep a fairly fast pace by completing the movements unbroken.

Beginner
1 Sumo Deadlift High-Pull (45/35 lb)
2 Thrusters (45/35 lb)
3 Push Presses (45/35 lb)
4 Power Cleans (45/35 lb)
5 Power Snatches (45/35 lb)
6 Russian Kettlebell Swings (35/26 lb)
7 Ring Rows
8 Hanging Knee Raises
9 Box Step-Ups (24/20 in)
10 Single Unders
11 Burpees
12 Overhead Walking Lunges (15/10 lb Plate)