by Alex Etzen
Announcements
Turkey Challenge!
We have a few teams doing the Turkey Challenge CrossFit competition Saturday (11/19) and Sunday (11/20). Feel free to come watch and cheer everyone on.
Location: Sports Stable, 1 Superior Dr, Superior, CO 80027
Teams and Heat Times:
– Top Buns (Katie M., Amanda N., Josh R., Ryan N.)
*Saturday 8:45am, 12:55pm, 2:22pm
*Sunday 8:45am, 12:22pm
– XS JV Squad (Taylor T., Megan L., Brett W., Alec M.)
*Saturday 9:00am, 1:17pm, 2:37pm
*Sunday 9:03am, 12:41pm
– Racks & Sacks (AlyM., Kris B., Kade S., Alex E.)
*Saturday 10:20am, 1:22pm, 3:12pm
*Sunday 10:38am, 2:21pm
– Full Sent (Nichol G., Brian M.)
*Saturday 10:55am, 1:52pm, 4:01pm
*Sunday 11:19am, 3:04pm
For more info go to https://www.turkeychallenge.com/
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
– 15 Sec. Samson Stretch Each Leg
– 10 Jumping Jacks
– 10 Toe Touch To Overhead Reach + Calf Raise
– 20 Lateral Line Hops
– 20 Jump Ropes
Then,
– 10 Air Squats
– 10 Lunges
– 5 Box Step ups
– 5 Box Jumps
– 5 Squats w/ Weight
– 5 Box Stepups w/ Weight
Workout
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Bring an empty backpack and put a slam ball in it or use an empty barbell (do not drop!).
OR
Partner CHAD (Time)
With a Partner…
1,000 Box Step-Ups (20in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time, alternating as needed.
Score is the time it takes to complete all 1,000 repetitions.
OR
Half CHAD (Time)
500 Box Step-Ups (20in)
Wear a Ruck Pack (45/35 lb)
Complete 500 box step ups for time.
Score is the time it takes to complete all 500 repetitions.