– Open Seminar #4 –
– Saturday (2/2) 1pm-2:30pm Open Seminar 4 of 6 (Dumbbell Work/Wall Balls & Open Strategy) Join us for our Open Prep Seminars for the next 3 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-4-of-6-dumbbell-work-wall-balls-open-strategy/
Body Fat Challenge Teams
XS CrossFit – Barbell Club
P: Romanian Deadlift (1X5 @ 7, 3X5 @ 8)
From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.
P: Bench Press (10’s ascending and descending)
Start with 10 reps with an empty bar. Add 10lbs and complete 10 reps. Repeat to failure to complete 10 reps. Descend by 10 lbs completing 10 reps. Record highest set of 10.
P: Metcon (Weight)
Incline dumbbell bicep curls. With the bench above 45 deg but below 90 complete 3×5 @ 7 of seated bicep curls.
Superset with pull-ups. This exercise is intended to balance/stretch from the bench.
P: Weighted Pull-ups (3×5 @ 7)
Superset with incline dumbbell curls.