by Alex Etzen
Announcements
In-house Team Competition
– I’ve been getting a lot of questions about this years in-house team comp. So here’s what you need to know and the link to sign up.
– It will be on Saturday August 13th from 8am to 4pm.
– Early sign up is $25 (by 7/20) and late sign up is $35 (by 7/31)
– All you have to do is sign up and we will build even teams of 4 people.
– If you haven’t done this event before it is a lot of fun! We go all out on making it have the feel of a high end competition but anyone can do it. This event will test the fittest athletes in the gym along with allowing new athletes to do great and not feel like they’re holding a team back.
– Talk to a coach with questions or email [email protected]
– Here is the link to sign up. https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=mMW0kwUhnWVP9dRl6QWY3Zrdn
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 100m Run
– 10 Front Foot Elevated Reverse Lunges (stand on a plate)
– 5 Perfect Air Squats (:02 pause at bottom)
– 10 Alt. Standing Knee Pulls
– 5 Plate Front Squats
INTO…
1 ROUND
– 100m Run
– 10 Jumping Air Squats
Strength
Back Squat (Heavy 3-Rep)
Build to a Heavy 3-Rep
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 Rounds
2:00 Running Clock
– 200m Run
– Max Back Squats* (65/45) [RX+ 95/65]
-Rest 2:00-
3 Rounds
2:00 Running Clock
– 200m Run
– Max Back Squats* (95/65) [RX+ 135/95]
*From the rack.
(Score is Total Back Squat Reps)