by Alex Etzen
Announcements
For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 1:00 AB or Row
– 5 Good Mornings (PVC or Band)
– 10 Walking Lunges
Into ..
2 ROUNDS
– 5 Above the Knee Deadlifts (:01 descent)
– 5 DBL KB/DB Deadlifts
– 5 Below the Knee Deadlifts (:02 descent)
– :30 DBL KB/DB Farmer Carry or Hold
Strength
Deadlift (2×3 / 2×3 / 1×3*)
2×3 (2111)
2×3 (1111)
1×3 (10X1)
*First 2×3 Mod+ / Second 2×3 Mod-Heavy / 1×3 Heavy.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Workout
“WALK IT OUT” (Time)
FOR TIME*
25-20-15
– Deadlifts (115/75) [RX+ 155/105]
50-40-30
– Walking Lunges
*Complete 50m DBL KB/DB Farmer Carry (53/35) [RX+ 70/53] after each full set. Ex: 25 Deads / 50 Walking Lunges / 50m KB/DB Walk…and so on.
-Rest 1:00-
15-10-5
– Deadlifts (155/105) [RX+ 225/155]
30-20-10
– Walking Lunges
*Complete 50m DBL KB/DB Farmer Carry after each full set. Ex: 15 Deads / 30 Walking Lunges / 50m KB/DB Walk…and so on.
(Score is Total Time)