XS CrossFit – General CrossFit
Weightlifting
Snatch Grip Deadlift (5 x 3)
Build in weight.
Snatch Pull (3 x 3)
Build. Okay to reset between reps
Incline Bench Press (5, 3, 3, 1)
Build in weight
WODs
XS CrossFit – General CrossFit
Weightlifting
3 Position Clean (5 x 5)
High Hang + Knee + Floor
Build in weight. This is a complex of 3 squat clean movements. Maintain grip throughout sets 1 through 3. Okay to reset between reps on sets 4 and 5
Shoulder Press + Push Press + Push Jerk (4 x (1 + 2 + 3))
Build in weight. The comples is 1 shoulder press followed by 2 push press and ending with 3 push jerks before racking the weight.
XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
Every 90 seconds for 6 rounds:
-6 Front squats at 65-70% of 1RM FS.
-4 Strict pull-ups
Barbell starts on the ground for FS and can be 1 squat clean + 5 FS.
2 min max cal AAB (Calories)
2 minutes MAX calories on Air Assault Bike
Announcements
Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
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XS CrossFit – General CrossFit
Weightlifting
Push Press (5-5-5-5-5)
5 sets of 5 reps all at 80-85% of 1-rep-max PP.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 MINUTE AMRAP:
-10 DB Shoulder-to-overhead (30/20s) [50/35s]
-10 DB Cleans
-10 Alternating renegade rows (5 ea arm)
-200m run
Use 2 dumbbells for each movement, except the run.
Announcements
Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
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XS CrossFit – General CrossFit
Gymnastics
Handstand Walk
Spend a few minutes on each piece
– HS Hold (against wall)
– Shoulder Touches
– Freestanding hold (with partner)
– HS walk to wall (start with one step, then two, then three, etc.)
– Walk away from wall
– HS walk!
Score walk below.
Handstand Walk
Score distance of handstand walk (feet) as reps.
Metcon
RX: Metcon (Time)
3 ROUNDS FOR TIME:
-10 Burpee pull-ups
-30 Hand-release Push-ups
-40 Air squats
RX+: Metcon (Time)
3 ROUNDS FOR TIME:
-5 Ring muscle-ups
-20m HS Walk (10 down and back)
-30 Pistols, alternating legs
Announcements
Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
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XS CrossFit – General CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
Must be 4 laps of our 400m track.
Metcon
Rest as necessary between each component.
2k Row (Time)
Max Effort 2k Row
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Announcements
Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
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XS CrossFit – General CrossFit
Metcon
Metcon (Time)
4 ROUNDS FOR TIME:
-5 “Bear Complex” reps (75/55#)
-10 Lateral burpees over the bar
-ODD RDS: 400m Run
EVEN RDS: 500m Row
Each rep of the Bear Complex is:
-Power Clean (from the ground)
-Front Squat
-Push-Press
-Back Squat
-Push-Press