October 19, 2022
    by Alex Etzen

    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 (5-3-1+)

    Every 4 Minutes for 3 Sets

    Set 1

     – 5 Back Squats @80%

    Set 2

     – 3 Back Squats @ 85%

    Set 3

     – 1+ Back Squats @ 90% (Goal is 4-11)

    (Score is Max Reps and Weight)

    Workout

    Metcon (No Measure)

    EMOM for 10 Minutes

     – Min 1 – (8-10) Thrusters Unbroken

     – Min 2 – (8-10) Pull-Ups Unbroken

     – Min 3 – (8-10) Thrusters Unbroken

     – Min 4 – (8-10) 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. If you did 10 last week, increase weight and/or do a more challenging pull-up movement (Strict, C2B, BMU…) this week.

    Thruster

    (Score is Number of Reps and Weight)

    Pull-ups

    5 Sets

    (Score is Number of Reps)