by Alex Etzen
Announcements
The last body fat test for the Nutrition Challenge! You have until Friday April 7th to get your body fat test done and points entered. Here is the Nutrition challenge link.
https://xscrossfit.com/nutrition-challenge/
BBQ on Saturday April 8th at 1pm. We will do the awards for both the Nutrition Challenge and the Open. It’s a potluck so bring food or drinks.
XS CrossFit – General CrossFit
Warm-Up
Warm-up (No Measure)
2:00 Row or AB
2 Rounds
– 8 Good Mornings
– 8 Scap Pull-ups
– 8 Kip Swings
– 8 BB RDLs
– 8 Scorpions
– 2 Pull Rope Climb
Strength
Deadlift (7×2)
Every 90 Seconds for 7 Sets*
– 2 Deadlifts
*Build to heavier than final DL in Workout
(Score is Weight)
Workout
A. 2023 Quarterfinals Ind Test 5 (Time)
21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 15 ft
♀ 155, 185, 205 lb
♂ 225, 275, 315 lb
Time cap: 15 minutes
Add 1 second for every rep not completed.
Put Total Reps in Notes.
OR
B. 2023 Quarterfinals Ind Test 5 (Time)
21 deadlifts, weight 1 (lightest)
21 pull-ups
15 deadlifts, weight 2
15 chest-to-bar pull-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 13 ft
♀ 135, 155, 185 lb
♂ 185, 225, 275 lb
Time cap: 15 minutes
Add 1 second for every rep not completed.
Put Total Reps in Notes.
OR
C. 2023 Quarterfinals Ind Test 5 (Time)
21 deadlifts, weight 1 (lightest)
21 jumping pull-ups
15 deadlifts, weight 2
15 pull-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs, 11 ft
♀ 105, 135, 155 lb
♂ 155, 185, 225 lb
Time cap: 15 minutes
Add 1 second for every rep not completed.
Put Total Reps in Notes.