XS CrossFit – General CrossFit Warm-up (No Measure) 3 Rounds NFT 8/8 Bottoms Up KB press 15 Push Ups 10/10 KB Rows One and a Half Bench Press (8×3 (Build)) High-hang Clean + Push Press (8 x 2 (Every 90 seconds build in weight)) Accessory Work: (No Measure) 4 Rounds: 15-20 Empty Barbel Upright Rows 15-20 Empty Barball Pendlay Rows 15-20 Empty Barbell …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 25’ Line Drills – Toy Soldiers – Samson Lunges – Toe Walks – Heel Walks – Knee Hugs – Quad Pulls – High Knees – Butt Kickers Immediately into… 2 Rounds – 100m Run – 5 Air Squats – 5 Good Mornings – 5 Burpees Workout Lar …
XS CrossFit – Barbell Club Metcon 20-60 second Nose to Wall Hold 5 Strict Pull-Ups 10 Weighted Pushups 3 rounds, NFT Strength Push Jerk (5×5 at 70%) Weightlifting Snatch (3 Position Snatch (ground, below knee & above knee) 1@55% 1@60% 1@65% 1@70% 4@75% …
Announcements Photos for competition. https://albums.memento.com/XSTEAMCOMP2023/upload The August Athlete/Coach of the month is Sarah! She has made XS CrossFit what it is today. She helps with every event and makes sure we always have a good costume for it. It’s amazing how fast 10 years goes. I can’t imagine XS without Sarah. Thanks for be …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 3 Inch Worm + Push Up – 10 Scap Push Ups – 20 Alt. Shoulder Taps – 10 Scorpion – 10 Kip Swings Strength Turkish Get Up (5 x 1) 5 Sets* – 1 Side A – 1 Side B *Build (Score is weight successfully lifted on both sides) Workout Annie on the Run &# …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – 8 Alt. Box Step-Ups – 4 Burpees + 2 Scap Push-Ups* – 4 Knee Push-Ups + Down Dog – 8 Tuck-Ups *Complete the sprawl back of the Burpee, complete 2 Scap Push-Ups, then jump up and stand. Into… 2 ROUNDS – 4 Slow Push-Ups – 4/4 Single DB Suitcase B …
XS CrossFit – Barbell Club Warm-Up 3 rounds NFT 10/10 cossack squats 12 barbell good mornings 8/8 elbow punches 10 jump squats Bella Complex For Load (15 minutes) 1 Clean 1 Shoulder-to-Overhead 1 Front Squat 1 Shoulder-to-Overhead Bench Press (7 x 3 @80) …