171 CrossFit – Sat, Dec 23

Warm-Up
Warm-Up
<p><span style="color:#000000;">1 ROUND </span></p><p><span style="color:#000000;">100m Run </span></p><p><span style="color:#000000;">8 Alt. Step-Ups </span></p><p><span style="color:#000000;">8 Air Squats </span></p><p><span style="color:#000000;">8 Alt. DB Deadlifts </span></p><p><span style="color:#000000;">8 Single DB Strict Press </span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">1-2 ROUNDS (Time Permitting) </span></p><p><span style="color:#000000;">5 DB Power Cleans </span></p><p><span style="color:#000000;">5 DB Front Squats </span></p><p><span style="color:#000000;">5 DB Push Press </span></p><p><span style="color:#000000;">5 DB Thrusters </span></p><p><span style="color:#000000;">5 Box Jumps </span></p>

Workout – Performance
“NCFIT 12 DAYS OF XMAS” (Time)
<p style="text-align:center;"><span style="color:#000000;">FOR TIME*</span></p><p style="text-align:center;"><span style="color:#000000;">Day 1 – Ring Muscle-Up</span></p><p style="text-align:center;"><span style="color:#000000;">Day 2 – 200m Run</span></p><p style="text-align:center;"><span style="color:#000000;">Day 3 – DB Power Cleans (50/35)</span></p><p style="text-align:center;"><span style="color:#000000;">Day 4 – Pull-Ups</span></p><p style="text-align:center;"><span style="color:#000000;">Day 5 – Box Jumps (30/24)</span></p><p style="text-align:center;"><span style="color:#000000;">Day 6 – DB Front Squats</span></p><p style="text-align:center;"><span style="color:#000000;">Day 7 – Toes to Bar</span></p><p style="text-align:center;"><span style="color:#000000;">Day 8 – Alt. Jumping Lunges</span></p><p style="text-align:center;"><span style="color:#000000;">Day 9 – DB Shoulder to Overhead</span></p><p style="text-align:center;"><span style="color:#000000;">Day 10 – Single DB Sit-Ups**</span></p><p style="text-align:center;"><span style="color:#000000;">Day 11 – No-Push-Up Renegade Rows***</span></p><p style="text-align:center;"><span style="color:#000000;">Day 12 – DB Thrusters</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.</span></p><p style="text-align:center;"><span style="color:#000000;">**Hold DB across chest.</span></p><p style="text-align:center;"><span style="color:#000000;">***1 Rep = Row R + Row L.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">KG DB: (22.5/15)</span></p>

Workout – Fitness
“NCFIT 12 DAYS OF XMAS (FITNESS)” (Time)
<p style="text-align:center;"><span style="color:#000000;">FOR TIME*</span></p><p style="text-align:center;"><span style="color:#000000;">Day 1 – Strict Pull-Up</span></p><p style="text-align:center;"><span style="color:#000000;">Day 2 – 200m Run</span></p><p style="text-align:center;"><span style="color:#000000;">Day 3 – DB Power Cleans (35/20)</span></p><p style="text-align:center;"><span style="color:#000000;">Day 4 – Jumping Pull-Ups</span></p><p style="text-align:center;"><span style="color:#000000;">Day 5 – Box Jumps (24/20)</span></p><p style="text-align:center;"><span style="color:#000000;">Day 6 – DB Front Squats</span></p><p style="text-align:center;"><span style="color:#000000;">Day 7 – Knees to Chest</span></p><p style="text-align:center;"><span style="color:#000000;">Day 8 – Alt. Jumping Lunges</span></p><p style="text-align:center;"><span style="color:#000000;">Day 9 – DB Shoulder to Overhead</span></p><p style="text-align:center;"><span style="color:#000000;">Day 10 – Single DB Sit-Ups**</span></p><p style="text-align:center;"><span style="color:#000000;">Day 11 – No-Push-Up Renegade Rows***</span></p><p style="text-align:center;"><span style="color:#000000;">Day 12 – DB Thrusters</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.</span></p><p style="text-align:center;"><span style="color:#000000;">**Hold DB across chest.</span></p><p style="text-align:center;"><span style="color:#000000;">***1 Rep = Row R + Row L.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">KG DB: (15/10)</span></p>

Optional Cool Down
FOR QUALITY
<p style="text-align:center;"><span style="color:#000000;">5:00 Foam Roll or Barbell Smash of Choice</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>