12 Days of Christmas CrossFit Workout For All Abilities
As the holiday season gets into full swing, why not combine festive cheer with a powerful fitness challenge?
The “12 Days of Christmas” workout is an exciting and high-intensity way to celebrate the holidays while taking your fitness to the next level.
This unique CrossFit workout follows the structure of the classic Christmas song, making it as fun as it is challenging.
The concept is simple yet effective: you start by performing 1 rep of the first exercise, followed by 2 reps of the second, 1 rep of the first, 3 reps of the third, 2 reps of the second, and 1 of the first, and so on, until you’ve completed all 12 days of Christmas workout movements.
This rep scheme creates a progressive, cumulative effect that builds intensity and pushes your limits, all while keeping the workout exciting and engaging.
By the time you finish, you will have completed a total of 364 reps—talk about a full-body challenge!
Whether you’re celebrating the season with your CrossFit community or just looking to try something new, this workout will keep you moving and motivated throughout the festive season.
Overview of the 12 Days of Christmas CrossFit Workout
As you take on the 12 Days of Christmas CrossFit workout, you’ll notice how the structure helps keep you engaged while testing your endurance, strength, and overall fitness.
With each new exercise and additional rep, your body is pushed to its limits.
By the end, you’ll have performed 364 reps in total, a high-volume workout that will not only challenge your muscular endurance but also test your cardiovascular capacity.
The best part? This workout is fully scalable to suit your fitness level with different movements.
Whether you’re a beginner, intermediate athlete, or seasoned CrossFit pro, you can tailor the exercises and weights to meet your current abilities.
The workout follows the pattern of the 12 days of Christmas song.
It’s better to focus on quality over speed, especially when performing higher-rep exercises.
Scaling the workout allows you to safely push yourself and experience the festive spirit of a “12 Days of Christmas WOD” without compromising on performance.
The goal of this post is to offer scalable 12 Days of Christmas CrossFit workouts for every fitness level—from beginners who are just starting their fitness journey to elite athletes who thrive on high-intensity challenges.
We’ll cover how you can adjust the workout based on your current fitness level, providing helpful modifications and options to ensure you’re getting the most out of this festive workout.
If you’re new to CrossFit, or if this is your first time tackling a high-volume workout like this, it’s always a good idea to consult a coach to guide you on technique, scaling, and safety.
The Beginner’s 12 Days of Christmas Workout
For beginners, the “12 Days of Christmas” workout can be a bit overwhelming at first.
But don’t worry—this is all about progression, and scaling the exercises to your current fitness level is key.
Prioritize proper form and technique over intensity, and use lighter weights or bodyweight exercises when necessary.
For movements like handstand push-ups, consider modifying the exercise by doing them against a wall to reduce the difficulty.
Assisted pistols are a great option for those still building leg strength, and you can always reduce the intensity of jump-related exercises by performing lower-impact alternatives.
Remember that CrossFit is about making progress at your own pace. It’s not a race, so focus on moving with control and staying safe, especially when tackling exercises that involve jumping or heavy movements.
In addition to scaling, ensure you’re staying consistent with your mobility and warm-up routines to avoid injury.
Workout Breakdown
Here’s a beginner-friendly breakdown of the 12 Days of Christmas workout movements, following the traditional rep scheme:
Day 1: Wall Walks
Day 2: :20 Front Plank
Day 3: Burpees
Day 4: Push-ups
Day 5: Walking Lunges
Day 6: Air Squats
Day 7: Sit-ups
Day 8: Jumping Squats
Day 9: Jumping Lunges
Day 10: Broad Jumps
Day 11: Modified Handstand Push-ups
Day 12: Reverse lunge (6 total lunges per leg)
Each day will include its respective rep scheme: start with 1 rep of Wall Walks, then :20 reps of Forearm Plank and 1 rep of Wall Walks, and so on, until you’ve completed all 12 days.
This ensures you get a balanced mix of bodyweight exercises and functional movements, progressively challenging your body with every set.
Tips for Beginners: Warm-Up, Control, and Rest
Before diving into this high-rep workout, make sure you prioritize a proper warm-up.
Focus on mobility drills such as foam rolling or stretching, particularly targeting the hips, shoulders, and ankles to help prepare for movements like lunges, squats, and jumping exercises.
A solid warm-up will help your muscles and joints perform optimally and reduce the risk of injury.
During the workout, it’s essential to maintain controlled movements, especially during exercises like jumping squats and jumping lunges.
These can be intense on the knees and hips, so make sure you land softly and engage your core throughout each movement.
If you’re unsure about form or technique, ask a coach for tips or take the time to focus on slower, more deliberate reps.
Finally, remember that it’s okay to scale back the intensity and take rest when needed.
This is your workout, so listen to your body and stay within your limits.
Resting between rounds will help you complete the workout safely while still reaping the benefits of this festive CrossFit challenge.
The Intermediate 12 Days of Christmas Workout
For intermediate athletes, the “12 Days of Christmas” workout is about striking the right balance between strength, endurance, and intensity.
At this level, you should focus on incorporating dumbbells, kettlebells, and bodyweight movements that challenge your strength while also testing your cardiovascular endurance.
The key is to push yourself, but not to the point of burnout.
Scaling exercises like pull-ups and dumbbell thrusters is crucial.
For example, if pull-ups are challenging, you can scale them to assisted pull-ups, which allows you to focus on the motion without overexerting yourself.
Similarly, dumbbell thrusters can be performed with lighter weights (like 35/25 lbs) if needed.
The goal is to use a moderate weight that allows you to maintain good technique while still offering a challenge.
Workout Breakdown
Here’s the intermediate version of the “12 Days of Christmas” workout, following the traditional rep scheme:
Day 1: Push Press (125/90 lbs)
Day 2: Front Squats (125/90 lbs)
Day 3: Cleans (125/90 lbs)
Day 4: Pull-ups (Assisted if necessary)
Day 5: Kettlebell Swings (53/35 lbs)
Day 6: Box Jumps
Day 7: Burpees
Day 8: Dumbbell Thrusters (35/25 lbs)
Day 9: Toes-to-bar (or hanging knee raises)
Day 10: Wall Ball (20/14 lbs) to 10/9′
Day 11: Push-ups
Day 12: Sit-ups
As with the beginner version, you will perform the prescribed number of reps for each exercise, increasing the reps as you progress through the workout.
For example, Day 1 starts with 1 Shoulder to Overhead, followed by 2 Front Squats and 1 Shoulder to Overhead, and so on.
Tips for Intermediates: Steady Pace and Manageable Weights
One of the most important aspects of completing the intermediate 12 Days of Christmas workout is maintaining a steady pace throughout the entire workout.
As the reps increase, it can be easy to burn out if you start too quickly.
Keep a consistent rhythm, especially when performing movements like box jumps, burpees, and kettlebell swings.
For barbell and dumbbell movements, choose challenging yet manageable weights.
For example, use 45/35 lbs for the Shoulder to Overhead and Front Squats to build strength without compromising your form.
As you progress, aim to complete each movement with excellent technique rather than rushing through.
This will allow you to build strength over time and prevent injury from improper form.
The Advanced 12 Days of Christmas Workout
For advanced athletes, the “12 Days of Christmas” workout is designed to push you to your limits.
This version incorporates heavier weights, dynamic movements, and gymnastics exercises that will challenge your strength, endurance, and coordination.
You should focus on maintaining intensity throughout the workout but be mindful not to rush through the exercises at the expense of form.
Movements like muscle-ups, cleans, and barbell snatches are included in this workout, so athletes should be comfortable with these complex exercises.
The goal is to challenge yourself with heavier loads and advanced movements, but always prioritize good technique.
Intensity is key, but ensuring that your form remains intact throughout will yield the best results and prevent injury.
Workout Breakdown: Advanced Level 12 Days of Christmas
Here’s the advanced version of the “12 Days of Christmas” workout:
Day 1: Barbell Clean and Press (135/95 lbs)
Day 2: Barbell Push Jerks (135/95 lbs)
Day 3: power snatches
Day 4: Barbell Front Squats (135/95 lbs)
Day 5: Double Unders
Day 6: Lateral Burpees Over Bar
Day 7: Barbell Fast-Stop Deadlifts (135/95 lbs)
Day 8: Plank Toe Taps
Day 9: American Kettlebell Swings (53/35 lbs)
Day 10: Sprawls
Day 11: Bentover Rows (135/95 lbs)
Day 12: Push-ups
For the advanced version, you’ll use heavier weights for exercises like the Clean and Press, Front Squats, and Deadlifts, aiming for 135/95 lbs (or heavier if you’re comfortable).
You’ll also tackle more challenging movements like muscle-ups, American kettlebell swings, and plank toe taps, which require greater coordination and control.
Tips for Advanced Athletes: Maintain Intensity and Focus on Form
For advanced athletes, the key is pushing through fatigue while maintaining proper form—especially for complex barbell movements like cleans and snatches.
As the reps accumulate, it’s easy to let form slip when you’re tired, but focusing on movement quality will help you avoid injury and ensure you’re getting the most from each rep.
Keep your rest periods short, around 20-30 seconds between exercises, to maintain a high intensity throughout the workout.
This will keep your heart rate elevated and challenge your cardiovascular endurance.
Remember, quality always trumps quantity, and good technique will always lead to better results in the long run.
The Elite 12 Days of Christmas Workout
At the elite level, the “12 Days of Christmas” workout takes on a whole new dimension.
This version is designed to push athletes to their limits, focusing on maximal intensity, heavy weights, and advanced gymnastic movements.
Movements like bar muscle-ups and handstand walking are included to test your skills in gymnastics, while exercises like shoulder-to-overhead and front squats demand explosive strength.
Pacing is critical at this level, especially when the workout incorporates both strength and cardiovascular endurance.
To sustain energy throughout the high-rep structure of the workout, elite athletes should choose pacing strategies that allow for short bursts of effort followed by controlled recovery periods.
This will help you maintain the intensity needed to power through the workout without burning out too early.
Workout Breakdown
Here’s the elite version of the “12 Days of Christmas” workout, structured by the 12 Days format:
Day 1: Shoulder to Overhead (205/135 lbs)
Day 2: Front Squats (205/135 lbs)
Day 3: Cleans (205/135 lbs)
Day 4: Bar Muscle ups
Day 5: Chest-to-bar Pull-ups
Day 6: Toes-to-bar
Day 7: Box Jump Overs (24/20″)
Day 8: Burpee Box Jumps
Day 9: Handstand Walk (9 meters)
Day 10: Dumbbell Thrusters (2×50/35 lbs)
Day 11: Dumbbell Devil Press (2×50/35 lbs)
Day 12: Dumbbell Burpee Clean Box Step-Over (2×50/35 lbs)
This version ramps up the difficulty by incorporating heavier weights and advanced gymnastic skills.
The movements are more complex and demand a high level of strength, coordination, and explosive power.
For example, the inclusion of bar muscle-ups and handstand walking requires athletes to be proficient in gymnastics while also maintaining a high level of fitness to complete the workout efficiently.
Tips for Elite Athletes: Focus on Technique and Pacing
For elite athletes, maintaining perfect technique throughout this high-intensity workout is paramount.
Exercises like bar muscle-ups, burpee box jumps, and dumbbell devil presses require precision, and fatigue can quickly lead to sloppy form.
Focus on controlling your movements and engaging the correct muscle groups, particularly during explosive actions like the cleans and burpee box jumps.
To help sustain your energy throughout the workout, consider alternating muscle groups between exercises.
For example, after completing a set of shoulder-to-overhead movements, switch to a gymnastics-based exercise like bar muscle-ups or chest-to-bar pull-ups.
This strategy allows certain muscle groups to recover while others are still engaged, ultimately helping you to maintain intensity across all movements.
Wrapping Up on The 12 Days of Christmas CrossFit Workout
Whether you’re a beginner, intermediate, or elite athlete, scaling is key to success in the “12 Days of Christmas” workout.
It’s important to adjust the intensity and complexity of the movements to fit your individual fitness level.
The goal is to challenge yourself without compromising your form, ensuring that each rep is executed with precision and purpose.
This workout is meant to be fun, festive, and challenging, so don’t forget to celebrate your progress along the way.
Whether you’re completing the workout in the comfort of your garage gym or with a group of friends, it’s an excellent opportunity to build fitness while enjoying the holiday season before the holiday celebrations!
So, enjoy one of these workouts based on your fitness level and Merry Christmas!
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