by Alex Etzen
Announcements
We have a few people doing the Tough Mudder on Saturday 7/22 at 8am. Use code XSCF to get a discount. Let Alex know if plan to do it.
The in-house team competition!
ONLY 32 total spots! Sign up ASAP. The early sign up price is $30 if you sign up before 8/1 and $40 if you wait until August to sign up. Use the link below to sign up.
It will be on Saturday, August 26th from 8am to 4pm.
Just remember all you have to do is sign up and we’ll build teams for everyone.
This competition is designed to push the most advanced athletes as well as allowing a new athlete to compete and help the team.
Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row
2 Rounds
– 8 Scap Push-ups
– 8 Scorpions
– 8 Sit-ups
– 8 T-spine Twists
Skill-work
HSPU/HSW (No Measure)
Level A
EMOM 12:
Minute 1: 8 Russian Push Ups
Minute 2: Floating Handstand Hold Practice (wall walk to wall facing handstand hold, bring feet off of wall and practice handstand hold)
Minute 3: Practice Handstand Walk Kick ups (3-6 times)
Minute 4: 10 Handstand Shoulder Taps (wall walk into handstand hold and do 10 total shoulder taps)
Level B
EMOM 12:
Minute 1: 8 Pike Push ups from Box
Minute 2: 30 second handstand hold
Minute 3: practice Handstand Walk Kick ups (3-6 times)
Minute 4: 10 Pike Position Shoulder Taps
Workout
Metcon (Time)
5 Rounds for Time:
– 5 Hand Stand Push-ups [RX+ Strict Wall Facing HSPU]
– 10/8 Calorie Row [RX+ 15/12 Calories]
– 20 Sit-ups