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Upper Cape CrossFit New Year's Eve Holiday WOD

20.5K 324
  • For Time
  • 31 Push Presses (75/55 lb)
  • 31 Pull-Ups
  • 31 Snatches (75/55 lb)
  • 31 Sit-Ups
  • 31 Toes-to-Bars
  • 31 Push-Ups
  • 31 Box Jumps (24/20 in)
  • 31 Back Squats (75/55 lb)
  • 31 Unbroken Double-Unders
  • 31 Thrusters (75/55 lb)
  • 31 Lunges
  • 31 Burpees
  • Then, 365 meter Row

With a running clock, perform 31 repetitions of the 12 movements in the order written. Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over. After the Burpees, move immediately to the 365 meter Row to “cash out” and finish the workout.

Score is the time on the clock when the Row is completed.

Tips and Strategy

The variety of movements in “12/31” should allow you to move quickly. The workout takes 20-35 minutes for intermediate athletes but you shouldn’t experience major muscle fatigue in this WOD, so go for big sets and little rest. After the Back Squats, take a 15-second pause, breathe deeply, and mentally prepare to go unbroken in the Double-Unders. And when the time comes for the 365 meter Row, go all out.

Movement Standards

Unbroken Double-Unders: As with standard Double-Unders, the jump rope must pass under your feet two times with every jump. But Unbroken means that you must complete all 31 repetitions in a row (no tripping, stopping, resting, etc.), otherwise you must start back at rep 1.

Intended Stimulus 

“12/31” is meant to feel light and fast. You should be able to perform large (and in some cases unbroken) sets of all movements. If 31 Unbroken Double-Unders seem daunting to you, remove the “Unbroken” prescription so you don’t get stuck tripping over your rope. Post-WOD, you should feel energized and accomplished, ready to take on the new year!

Scaling Options

While many of the movements in “12/31″ are doable for most athletes, there are some gymnastics movements (see: Pull-Up Scaling | Push-Up Scaling | Toes-to-Bar Scaling) that might need to be scaled in order to keep a fast pace.

And if you can’t complete the barbell movements (Push-Presses, Snatches, Back Squats, and Thrusters) in a few big sets, lower the weight.

For Time:
31 Push Presses (45/35 lb)
31 Ring Rows
31 Snatches (45/35 lb)
31 Sit-Ups
31 Hanging Knee Raises
31 Incline Push-Ups
31 Box Jumps (20/12”)
31 Back Squats (45/35 lb)
31 Unbroken Single-Unders
31 Thrusters (45/35 lb)
31 Lunges
31 Burpees

Then, 365 meter Row

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Background: The “12/31” workout is one of countless New Year’s Eve WODs created by functional fitness gyms for athletes around the world. NYE WODs are often specific to a year (ie: 2015 reps) but this popular version from Upper Cape CrossFit @uppercapecrossfit (Cataumet, MA, USA), while from 2013, has a rep scheme that works for a re-test every year: 12 Movements, 31 Reps of each. Plus a 365-meter Row to finish the year strong on December 31!

See also: “New Year’s Eve” Partner WOD

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