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WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Pause Clean + High Hang Clean (4 x (1 + 1))

Build in weight. Movement starts from the floor. Pause for 1 second at the knee and complete a full clean from there. Bring the weight back down in to the high hang position and complete another full clean.

Back Squat (3 x 6)

All sets at 80% of 1 rep max. Don’t hesitate to try a couple of reps at weight before attempting your 3 sets.

Barbell

Announcements

***BIG CHANGE***
Nutrition Challenge
– We are done using Wodify Rise & the form page. Sorry for the headache.
– Please go to http://XSCrossFit.com and scroll to the bottom. Under XS Challenge Menu click “Tasks.” If you have a login for the XS CrossFit website use it. If you don’t have a login click register. After you login or create your account you can start clicking the links for the tasks you’ve completed for this week.
– You no longer need to go fill out the other form page.
– Use the XS Challenge Menu at the bottom of the page to navigate around the challenge pages.
– If you have an Android phone or tablet you can download the app by clicking the download button under the XS Challenge Menu.
– Please make sure to tell the other members on your team.
– If you have any question please email Alex@XSCrossFit.com
.

XS CrossFit – General CrossFit

Weightlifting

Weightlifting

Deficit Deadlift (5 x 6)

Build in weight. These reps will be performed while standing on a 45 lb plate. The goal is to encourage everyone to engage the posterior chain properly. There will be no touch and go. Every rep needs to be very intentional.

Weighted Ring Dips (5 x 3)

Type the details of the weightlifting
Grab a belt and let’s build in weight to work up to a 3 rep max of weighted ring dips. If you can’t do weighted then we’ll work on getting strict ring dips.

Friday, January 19th, 2018

Announcements

This Sunday from 1PM – 2:30PM Open seminar (2 of 6) – Double Unders/Pistols & Goals for the Open. If you couldn’t make the last one but would like to start coming here is the link to sign up or let a coach know. http://xscrossfit.com/event/seminar-2-of-6-double-unders-pistols-goals-for-the-open/
.
***BIG CHANGE***
Nutrition Challenge
– We are done using Wodify Rise & the form page. Sorry for the headache.
– Please go to http://XSCrossFit.com and scroll to the bottom. Under XS Challenge Menu click “Tasks.” If you have a login for the XS CrossFit website use it. If you don’t have a login click register. After you login or create your account you can start clicking the links for the tasks you’ve completed for this week.
– You no longer need to go fill out the other form page.
– Use the XS Challenge Menu at the bottom of the page to navigate around the challenge pages.
– If you have an Android phone or tablet you can download the app by clicking the download button under the XS Challenge Menu.
– Please make sure to tell the other members on your team.
– If you have any question please email Alex@XSCrossFit.com
.

XS CrossFit – General CrossFit

Weightlifting

The CrossFit Total (Total Weight)

Thursday, January 18th, 2018

XS CrossFit – General CrossFit

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP of:

3 Push Press (95/65)

3 Cleans (115/75)

6 Push Press

3 Cleans

9 Push Press

3 Cleans

12 Push Press

6 Cleans

15 Push Press

6 Cleans

18 Push Press

6 Cleans

21 Push Press

9 Cleans

Etc., adding 3 reps to the Push Press each round, and 3 reps to the Clean every 3 rounds.

Skill-work

Metcon (No Measure)

15 Minute EMOM

Minute 1/4/7/10/13 – 8 GHD sit-ups

Minute 2/5/8/11/14 – 10 Kettle Bell Floor Press

Minute 3/6/9/12/15 – 3 Forward Rolls

Tuesday, January 16th, 2018

XS CrossFit – General CrossFit

Strength

Pause Back Squat

5 x 3 Pause Back Squat

Hold at bottom for 3 seconds

Between sets go 5 x 5 seated Box Jumps
For seated Box Jumps, start seated on a 12″ Box or add a plate to add more height. Then jump to a box height of choice.

Metcon

Metcon (Time)

For Time

12-9-6

AAB for Calories

Thrusters (95/65)
5 Minute Time Cap

-3 Burpee penalty for

dropping bar during

Thrusters

-Unfinished Reps added to

time cap

Monday, January 15th, 2018

Announcements

***Body Fat Test***
If you still need a Body Fat Test for the Nutrition Challenge and plan to do it, you need to get it done this week. Please email Alex@XSCrossFit.com to setup a time.

XS CrossFit – General CrossFit

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

50 Cal Row

40 DB Snatch, Alt. (35/20) [50/35]

30 Box Jumps (24/20) [30/24]

20 DL (185/135) [225/155]

10 Knee Raises [T2B]

Metcon

Metcon (No Measure)

Tabata

Alternate Plank and Russian Twists

Teens- Monday, January 15th 2018

Announcements

***Body Fat Test***
If you still need a Body Fat Test for the Nutrition Challenge and plan to do it, you need to get it done this week. Please email Alex@XSCrossFit.com to setup a time.

XS CrossFit – Teen CrossFit

Shoulder to OH (1-1-1-1-1)

Work up to a heavy strict press (not a max) then work the following complex 5 times

1 Strict Press

2 Push Press

3 Push Jerk

Metcon (Time)

For time:

5 Rounds of:

3 Shuttle runs

6 Burpees

9 KB Swings

12 Ab Mat Situps