XS CrossFit – General CrossFit Weightlifting Front Squat (5-5-5-5-5) 1) Work up to a moderately heavy 5 rep front squat from a rack. 2) Then, perform 5 reps every 2 min for 5 rounds. Continue working up in weight for these 5 rounds. Record heaviest set of 5 completed. Metcon XS Benchmark (Time) – 500m Row – 40 Air Squats – 30 Sit U …
XS CrossFit – Teen CrossFit Pull-up Bar Work Work on your goat, strict, kipping, butterfly pull-ups or even BMU! Metcon (Time) 5 Rounds of 400m Run 1 Round of Cindy 5 pull-ups 10 push-ups 15 Air Squats …
XS CrossFit – General CrossFit Weightlifting Hang Clean (5 x 5) Build up in weight. All cleans are taken from the knee. Pause at the knee before initiating the movement. Focus on making contact with the hips on the way up to make sure the weight doesn’t get in front of you. Back Squat (4 x 4) All sets at 80%. …
XS CrossFit – Sports Team Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP With a partner: P1 holds plank while P2 runs 200m- switch P1 holds wall sit while P2 completes 30 jumping pull-ups- switch P1 holds bar hang while P2 does 20 wall balls- switch Both partners wear 20lb vest AND One partner will be carrying a 20lb Med ball (rescued Baby) at al …
XS CrossFit – General CrossFit Weightlifting Strict Press + Push Press + Push Jerk (5 x (1 + 2 + 4)) Type the details of the weightlifting Build up in weight. Your limiting factor here should be your strict press. The rest is mental. Straight Legged Deadlift (5 x 5) Build up in weight. The weights do not have to touch the floor depending on your mo …
XS CrossFit – General CrossFit Metcon Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 seconds In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010 To learn more about Bradley click here …
XS CrossFit – General CrossFit Metcon Every rep that is not completed within the 10-minute time cap results in a 1-second penalty per rep. Refer to score sheet for additional masters weights and movements. L3: Metcon (Time) Lurong Level 3 FOR TIME (10 min cap) -10 Deadlifts (225/175#) -20 Double-unders -8 Deadlifts -40 Double-unders -6 Deadlifts -60 Dou …