171 CrossFit – Sat, Jan 6

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">3 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">10/10 Single Leg Calf Raises</span></p><p><span style="background-color:transparent;color:#000000;">35 Single Unders*</span></p><p><span style="background-color:transparent;color:#000000;">10 Air Squats</span></p><p><span style="background-color:transparent;color:#000000;">10 BB Strict Press</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Switch to Double Unders on RND 3.</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">1 OPTIONAL ROUND MOBILITY (Time Permitting) </span></p><p><span style="background-color:transparent;color:#000000;">6 Alt. Samson Lunges</span></p><p><span style="background-color:transparent;color:#000000;">6 Kang Squats</span></p><p><span style="background-color:transparent;color:#000000;">12 Alt. Elbow Punches</span></p><p><span style="background-color:transparent;color:#000000;">:20 BB OH Hold</span></p>

Strength (All)
Push Press (5-4-3-2*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Moderate and build to Heavy. After every set of Push Press perform :40 of Jump Rope Practice (Doubles or Singles).</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>

Workout – Performance
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

<p>NCFIT Time Cap: 14 MINUTES</p>

Workout – Fitness
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap

<p>NCFIT Time Cap: 14 MINUTES</p>

Partner Workout Option
IN TEAMS OF 2… (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 ROUNDS FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Thrusters (Athlete Choice, Light)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Double Unders or Single Unders</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*P1 completes a full round while P2 rests. Once a full round is complete, P2 completes their round. Partners complete 10 rounds each for a total of 20 rounds.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p>

Optional Cool Down
3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Single Leg Glute Bridge-Up</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Glute Bridge-Ups w/:03 Pause at Top</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. 90-90 Hip Rotations</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Cat/Cows</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>