by Alex Etzen
Announcements
The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck!
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XS CrossFit – General CrossFit
Warm-up
Warm-Up (No Measure)
2 ROUNDS
– :45 AB
– 8 Good Mornings
– 8 Scap Pull-Ups
– 8 Squats to a WB
– 8 BB Push Press
– 8 Scorpions
Strength
Back Squat (5-5-5+)
Every 4 Minutes for 3 Sets
Set 1
– 5 Back Squats @70%
Set 2
– 5 Back Squats @ 75%
Set 3
– 5+ Back Squats @ 80% (Goal is 8-15)
(Score is Max Reps and Weight)
Workout
Metcon (No Measure)
EMOM for 10 Minutes
– Min 1 – (6-10) Thrusters Unbroken
– Min 2 – (6-10) Pull-Ups Unbroken
– Min 3 – (6-10) Thrusters Unbroken
– Min 4 – (6-10) Pull-Ups Unbroken
Continue alternating through Min 10.
Choose a Weight and number scheme that you can complete unbroken. We will increase number and/or weight each week.
Thruster
(Score is Number of Reps and Weight)
Pull-ups
5 Sets
(Score is Number of Reps)