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)
500m Row
2 Rounds
– 4/4 T-Spine Twists
– 8 Barbell Lunges
– 4 Barbell Shrugs
– 8 Barbell Strict Press (2nd Rnd Jerk)
– 4 Box Step-Ups (2nd Rnd Box Jumps)
My F.I.T. Number
Curtis P (1 Rep Max)
– Clean
– Lunge Left
– Lunge Right
– Jerk
Build to a 1 Rep Max.
Enter in My Fit Number!
Workout
A: Metcon (3 Rounds for reps)
4:00 AMRAP
– 4 Hang Squat Cleans (135/95)
– 12 Box Jumps (30/24)
– REST 2:00 between Rounds-
Round 2 (165/115) and 8 Box Jumps
Round 3 (195/135) and 4 Box Jumps
(Score is Total Reps per Round)
B: Metcon (3 Rounds for reps)
4:00 AMRAP
– 4 Hang Squat Cleans (105/75)
– 12 Box Jumps (24/20)
– REST 2:00 between Rounds –
Round 2 (135/95) and 8 Box Jumps
Round 3 (165/115) and 4 Box Jumps
(Score is Total Reps per Round)
C: Metcon (3 Rounds for reps)
4:00 AMRAP
– 4 Hang Squat Cleans (75/45)
– 12 Box Jumps (20/16)
– REST 2:00 between Rounds-
Round 2 (95/65) and 8 Box Jumps
Round 3 (115/85) and 4 Box Jumps
(Score is Total Reps per Round)