WODs

XS CrossFit – General CrossFit

Metcon

XS Benchmark (Time)

– 500m Row

– 40 Air Squats

– 30 Sit Ups

– 20 Push Ups

– 10 Pull Ups

– 500m Row

OR

XS Benchmark (Gymnastics) (Time)

– 500m Row

– 40 Pistols (alternating legs, 20 ea. leg)

– 30 Toes-to-Bar

– 20 Handstand Push Ups

– 10 Ring Muscle Ups

– 500m Row

OR

XS Benchmark (Heavy) (Time)

– 500m Row

– 40 Back Squats (135/95#)

– 30 GHD Sit ups

– 20 Bench Press (135/95#)

– 10 Bar Muscle Ups

– 500m Row

OR

XS Benchmark 2.0 (Time)

-50/35 Calorie Bike

-40 Lunges in place (Alt. Legs)

-30 V-ups

-20 Pull-ups

-10 Burpees

-50/35 Calorie Row

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

– 100 M Run

– 10 Burpee Plate Jump Overs

– 20 Russian Twists (35/25)

XS CrossFit – General CrossFit

Weightlifting

Shoulder Press (2 x 4 @ 75%)

Warm up:

3 Reps @ 50%

2 Reps @ 60%

1 Rep @ 70%

For Warm Up sets ONLY:

Pause for at eye level, at the top, at eye level and at the bottom

Push Press (2 x 4 @ 85%)

Warm up:

3 Reps @ 60%

2 Reps @ 70%

1 Rep @ 80%

For Warm Up sets ONLY:

Pause at Bottom of Power Position for 3 seconds

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

XS CrossFit – Barbell Club

Weightlifting

Shoulder Press (6/5/4/3/2/1)

Build to a heavy single.

Snatch (3/50%, 3/65, 2/73, 2/78, 2/83)

Snatch DL + Power Snatch + OHS (1+1+1)

Box Jumps ((3+3) for 5 Rounds)

Seated Box Jumps and Strict Pull-Ups. Feel free to make the pull-ups weighted.

No measure.

Strength

Metcon (Weight)

Deficit deadlifts. 2×5@8, 2×3@8.

Using plates (maybe the box tops) make a stable platform 0.5″ – 2″.
Be conservative with weight selection.

Deadlift (3×2@8)

Close-Grip Bench Press (2×8@8)

Place your hands ~14″ apart on the bar (as close as your wrists allow at the bottom) and execute a bench press.

Bench Press (2×8@8, 3×2@7)

GHD Situps (3×10)

Alternate with max pull-ups.

Pull-ups (3xmax)

Alternate with GHD sit-ups.

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

FAT TIRE BIKE CHIPPER

For Time

– 1 Mile Fat Tire Bike (4 x 400)

– 80 Wallballs (20#-10’/14#-9′)

– 60 Medball Situps (20/14)

– 40 Box Jump Overs (24/20)

– 20 M DB OH Walking Lunges 10 M R Arm/ 10 M L Arm (50/35)

– 10 Burpees

XS CrossFit – General CrossFit

Accessory Work

NFT: Warm-up (No Measure)

Body Armor NFT

3 Rounds

10 DB Bench Press

15 Romanian Deadlifts

20 Close Grip Pullups

25 Hip Extensions

Rest 2 Minutes

Metcon

FT: Metcon (Time)

15-12-9

-Axle Bar Cleans (110/80)

-Chest to Bar Pull Ups

XS CrossFit – Barbell Club

Strength

Power Clean (3×3@60%)

Deadlift (2×2@8, 2×2@9, 5×1@8)

Bench Press (3×2@8, 8×1@8)

Incline Dumbbell Bicep Curl (3×5)

Execute a bicep curl, seated on a bench that is between 45 and 90 degrees.

Weightlifting

Split Jerk (6 reps/5/4/3 Build to Heavy 3 for the day. )

Press-in-Split

Clean (40%/50/60/65/70)

Clean below knee/knee + FS + Jerk w 2 Sec Hold (1+1+1)

Back Squat

5/68%, 4/73, 3/78, 3/83, 1/87, 3/85, 1/90 , 1/93

XS CrossFit – General CrossFit

Weightlifting

1RM: Overhead Squat (5-5-3-3-1-1-1)

Metcon

AMRAP: Metcon (AMRAP – Reps)

4 Rounds

2 Minutes of Work 1 Minute Rest

– 200 M Run

– Max Double Unders
Record Best Round

AMRAP: Metcon (AMRAP – Reps)

4 Rounds

2 Minutes of Work 1 Minute Rest

– 200 M Run

– Max Double Unders
Record Worst Round