by Alex Etzen
Announcements
Get the most accurate body fat test possible. Do the InBody (body fat) test at Nutrishop in the 24hr Fitness on Arapahoe Rd & Parker Rd. No appointment needed. Just show up.
Follow these steps below.
1. Try to do all your InBody tests at the same time of day.
2. Do not eat for 3-4 hours before testing.
3. Do not exercise for 6-12 hours before testing.
4. Ensure access to both feet with removable footwear and socks.
5. Do not drink caffeine 3-4 hours before testing and be well hydrated.
6. Do not shower or sauna immediately prior to test.
7. Avoid putting lotion on hands and feet before testing.
8. Individuals with pacemakers or other electronic devices should not use the InBody. If you have this let Alex know and we will do your body fat test a different way.
9. For women, avoid testing if you are pregnant or menstruating.
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
– :20 Single Unders*
– 8 Good Mornings
– :20 Tall Jump Single Unders
– 8 Ring Rows
– 8 Scap Pull-Ups**
*Complete Single Single Double Unders RND 2.
**Complete 6 Kip Swings RND 2.
Into…
1 ROUND W/EMPTY BARBELL
– 5 Clean Deadlifts
– 5 Clean Shrugs
– 5 Hang Muscle Clean + Elbow Punch (R/L)
Strength
Hang Power Clean (10-8-6-10-8-6*)
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
With a Partner Alternating Rounds
AMRAP x 20 MINUTES
– 5 Hang Power Cleans (115/75) [RX+ 155/105]
– 10 Ring Rows (feet under rings) [RX+ 10 Pull-Ups]
– 20 Double Unders* [RX+ 30 DU]
*Increase by 10 [RX+ 15] reps every 2 rounds.
RX – P1 20-30-40-and so on…
P2 20-30-40-and so on…
RX+ P1 30-45-60-and so on…
P2 30-45-60-and so on…
(Score is Rounds + Reps)