by Alex Etzen
Announcements
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/
February Kids Camp starting on Wednesday February 1st.
– 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.
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here Click Hereto buy!
– 4 ($50) class sign up here Click Hereto buy!
Please feel free to contact us with any questions.
2023 Open!
Time to sign up for the 2023 CrossFit Open.
- We build teams of 7 to 9 people within the gym for a fun in-house competition.
- The top 4 or 5 people on the team will earn points for your team so no pressure if a workout isn’t good for you.
- Each team will have an XS coach as the coach of the team so you can ask questions and get advice when you need it.
- It’s $20 to sign up for the CrossFit Open.
- It’s 3 weeks long with 1 workout each week.
- Fridays wod will be the Open WOD so just show up to class.
- Workouts will be announced on Thursdays and need to be completed and submitted by that following Monday evening.
- They have Rx and Scaled workouts so no matter what level you’re at in CrossFit there will be a good challenging workout for you.
- Final day to sign up to get on a team is Friday, February 10th.
Here is the link to sign up https://cf.games/cfg-open-23
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
– :30 Row or AB
– 10 Scap Push-Ups
– 8 Barbell Deadlifts
– 6 Barbell Upright Rows
– 4 Strict Press
Into…
1 SETS
– :30 Row or AB
– :10 Hand Stand Hold + 2 HSPU
– 8 Barbell High Hang Muscle Cleans
– 6 Elbow Punches
– 4 Push Press
Strength
Clean and Jerk (6-5-4-3-2*)
*Power Clean & Jerks. Reps must be Touch and Go.Build.
(Score is Weight)
Workout
RX: CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
OR
SCL: CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
OR
NCRMX: “OPEN 15.4 — NCFIT REMIX” (AMRAP – Reps)
AMRAP x 8 MINUTES*
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…
*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.
(Score is Total Reps)
OR
55+: CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)
8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb
OR
55+SC: CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and
clean 55 lb.
55+SC: CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and
clean 55 lb.