by Alex Etzen
Announcements
November Kids Camp starting on Wednesday November 2nd.
– It will be 4 weeks long (8 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– No class on Wednesday November 23rd (day before Thanksgiving)
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=214294&OnlineMembershipPaymentOptionId=869095&IsMobile=True&AuthenticationToken=
– 4 ($50) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=191004&OnlineMembershipPaymentOptionId=869094&IsMobile=True&AuthenticationToken=
Please feel free to contact us with any questions.
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 (1-1-1RM)
Every 4 Minutes for 3 Sets
Set 1
– 1 Back Squats @87%
Set 2
– 1 Back Squats @ 95%
Set 3
– 1 Back Squats @ 100% + 5 (New 1 Rep Max)
(Score is Weight)
Workout
Metcon (No Measure)
EMOM for 10 Minutes
– Min 1 – (9-10) Thrusters Unbroken
– Min 2 – (9-10) Pull-Ups Unbroken
– Min 3 – (9-10) Thrusters Unbroken
– Min 4 – (9-10) Pull-Ups Unbroken
Continue alternating through Min 10.
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)