banner

WODs

Tuesday, July 30th, 2019

Announcements

Log your scores to these challenges at https://MyFITNumber.com/. Haven’t setup an account? Sign up as an Athlete and use promo code xscrossfit2011 to get this year for free!
.

XS CrossFit – General CrossFit

Challenge

Max Push Ups in 2min

Hands and feet on plates

Metcon

Metcon (AMRAP – Rounds and Reps)

RX+

16 Minute AMRAP Of:

20 Wallballs (30#-10’/20#-9′)

10 Box Jumps (30/24″)

5 BMU

24′ Handstand Walk (6′ increments)

RX

16 Minute AMRAP Of:

20 Wallballs (20#-10’/14#-9′)

10 Box Jumps (24/20)

5 Jumping BMU

48′ Bear Crawl
39 Reps per round

Monday, July 29th, 2019

XS CrossFit – General CrossFit

Weightlifting

Metcon

Squat Snatch (5 x 90 seconds )

Starting at 50% of 1 RM of Squat Snatch. Will perform 1 Squat Snatch and 2 Overhead Squats every 90 seconds.

AMRAP: Metcon (AMRAP – Reps)

3 Rounds

1 Minute Max reps Fat Bar Hang Power Cleans (70/50)

1 Minute Max Double Unders (score divided by 5)

1 Minute Max Burpees to target

1 Minute Max Pull ups

1 Minute Rest
Score is total reps. Double Under score is divided by 5.

Sunday July 28, 2019

XS CrossFit – General CrossFit

Accessory Work

Metcon (No Measure)

200m Row (Max Effort)

Hip Extensions x 10

Bottom Up KB Walk x 60′
3 Rounds NFT

Strength

Deadlift (5/50%, 5/65%, 10×1/72%, 10×1/77%, 10×1/82%)

10×1 sets are 1 every 20 seconds

Weightlifting

Press in Jerk (Press-in-Jerk + Split Jerk (1+3))

Build for 5 working sets, then do 3 sets at the heaviest weight.

Saturday July 27, 2019

XS CrossFit – General CrossFit

Accessory Work

Metcon (No Measure)

Romanian Deadlifts x 5

C2 Crunches x 14

Seated DB Strict Press x 7
3 Rounds NFT

Strength

Front Squat (5×5+)

50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+

Record reps at 80%

Increase % if over 10 reps.

Weightlifting

Weighted Pull-ups (5×3)

Choose a weight you can maintain. This shouldn’t be easy.

Friday, July 26th, 2019

XS CrossFit – General CrossFit

Strength

Back Squat (10-10-10)

Warm up to 60-70% or your 1RM back squat. Then 3 sets of 10 back squats all at 60-70%.

10 box jumps (24/20″) between sets.

Metcon

Metcon (AMRAP – Reps)

6 Min AMRAP:

-6 Snatch (115/85)

-100 Meter Sprint (10 meters is 1 rep)

-6 TTB

Rest 3 Min

6 Min AMRAP

-6 Thrusters (115/85)

-100 Meter Sprint

-6 Chest-to-bar pull-ups
Score total reps for both 6 minute AMRAP’s.

10 meters = 1 rep. 22 reps/rd.

Thursday July 10, 2019

XS CrossFit – Barbell Club

Accessory Work

Metcon (No Measure)

Back Extensions x 5

GHD Sit-Ups x 10

Lunges x 10/10

Box Jumps x 10

Strength

Bench Press (5×5+)

50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+

Record reps at 80%

Weightlifting

Power Clean (Power Clean + Squat Clean (1+1))

Build in Weight, max out, up to 10 Sets.

Thursday, July 25th, 2019

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

“Sprint Tri”

For time:

– 2 mile bike (8 laps=3200m)

– 2000m row

– 1 mile run (4 laps=1600m)