CrossFit WOD, December 23, 2023

CrossFit – Sat, Dec 23

Warm-Up
Warm-Up

1 ROUND

100m Run

8 Alt. Step-Ups

8 Air Squats

8 Alt. DB Deadlifts

8 Single DB Strict Press

Into…

1-2 ROUNDS (Time Permitting)

5 DB Power Cleans

5 DB Front Squats

5 DB Push Press

5 DB Thrusters

5 Box Jumps

Workout – Performance
“NCFIT 12 DAYS OF XMAS” (Time)

FOR TIME*

Day 1 – Ring Muscle-Up

Day 2 – 200m Run

Day 3 – DB Power Cleans (50/35)

Day 4 – Pull-Ups

Day 5 – Box Jumps (30/24)

Day 6 – DB Front Squats

Day 7 – Toes to Bar

Day 8 – Alt. Jumping Lunges

Day 9 – DB Shoulder to Overhead

Day 10 – Single DB Sit-Ups**

Day 11 – No-Push-Up Renegade Rows***

Day 12 – DB Thrusters

*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.

**Hold DB across chest.

***1 Rep = Row R + Row L.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness
“NCFIT 12 DAYS OF XMAS (FITNESS)” (Time)

FOR TIME*

Day 1 – Strict Pull-Up

Day 2 – 200m Run

Day 3 – DB Power Cleans (35/20)

Day 4 – Jumping Pull-Ups

Day 5 – Box Jumps (24/20)

Day 6 – DB Front Squats

Day 7 – Knees to Chest

Day 8 – Alt. Jumping Lunges

Day 9 – DB Shoulder to Overhead

Day 10 – Single DB Sit-Ups**

Day 11 – No-Push-Up Renegade Rows***

Day 12 – DB Thrusters

*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.

**Hold DB across chest.

***1 Rep = Row R + Row L.

(Score is Time)

KG DB: (15/10)

Optional Cool Down
FOR QUALITY

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)