by Alex Etzen
Announcements
The in-house team competition!
The teams are posted! Here is a link to the event page.
https://xscrossfit.com/2023-team-competition/
Judge Sign Up!
Click on the link below to sign up to Judge/help at the In-house team comp. We really appreciate any help you can give. The event is from 8am to 4pm. You don’t need to be here for the full event in order to Judge or help with WOD setup. On the sign up you can list what time you’ll be there to help out.
https://xscrossfit.com/judge-sign-up/
XS CrossFit – General CrossFit
Warmup (No Measure)
100m Farmers Carry- Increase weight each round
10/10 Barbell Overhead Walking Lunges
10 DB Bench Press – Increase weight each round
*3 Rounds, NFT
Strength
Bench Press (5×5 at 75-85%)
All at the same weight.
Strength
Muscle Clean (Work to a heavy single of the following complex:
Muscle Clean + Shoulder Press )
Muscle Clean + Shoulder Press (1+1)
Accessory Work
DB Bulgarian Split Squats (10/10 each
)
-Superset with KB Press-
KB Press (Bottom Up) (4 x 5/5 – Down and Back
Hold KB bottoms up, walk down the length of the gym, press 5 times. Switch hands, walk back down the length of the gym, then press 5 times
)
5 Right Arm – Down and Back
5 Left Arm – Down and Back
-Superset with Bulgarian Split Squat-
Record Heaviest Set