Monday, May 22nd, 2023

May 21, 2023
    by Alex Etzen

    Announcements

    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.
    .

    Sign up for your Memorial Day Murph class time! You can sign up now on Monday the 29th just like a normal class.

    Here is the schedule for Monday, May 29th:

    5:30am

    7:00am

    8:30am

    10:00am

    11:30am

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2:00 Row or AB

    2 Rounds

    – 8 Scap Push-ups

    – 4/4 T-Spine Twists

    – 6 PVC Good Mornings

    – 6 PVC Pass Throughs

    – 2 Inch Worms

    Strength

    Bench Press (1×5 @65%
    1×5 @75%
    1×5+ @85%)

    *Based off of 90% of Heavy 1-Rep

    (Score is Weight)

    https://xscrossfit.com/5-3-1-calculator/

    Workout

    A: Everyday Hero Games 2023 Chief Event 1 (Time)

    CHIEF
    Weight: 2×50/35

    FOR TIME:
    2 ROUNDS
    – 9 Dumbbell Deadlifts
    – 6 Dumbbell Hang Cleans
    – 3 Dumbbell Shoulder to Overhead

    – into –
    2 ROUNDS
    – 12 Dumbbell Deadlifts
    – 9 Dumbbell Hang Cleans
    – 6 Dumbbell Shoulder to Overhead

    – into –
    2 ROUNDS
    – 15 Dumbbell Deadlifts
    – 12 Dumbbell Hang Cleans
    – 9 Dumbbell Shoulder to Overhead

    – into –
    2 ROUNDS
    – 18 Dumbbell Deadlifts
    – 15 Dumbbell Hang Cleans
    – 12 Dumbbell Shoulder to Overhead
    [ 12:00 cap ]

    *If athletes do not complete work before RX time cap, workout is finished. Add incomplete reps to 12:00 in seconds.

    OR

    B: Everyday Hero Games 2023 Officer Event 1 (Time)

    OFFICER
    Weight: 2×35/20

    FOR TIME:
    2 ROUNDS
    – 9 Dumbbell Deadlifts
    – 6 Dumbbell Hang Cleans
    – 3 Dumbbell Shoulder to Overhead

    – into –
    2 ROUNDS
    – 12 Dumbbell Deadlifts
    – 9 Dumbbell Hang Cleans
    – 6 Dumbbell Shoulder to Overhead

    – into –
    2 ROUNDS
    – 15 Dumbbell Deadlifts
    – 12 Dumbbell Hang Cleans
    – 9 Dumbbell Shoulder to Overhead

    – into –
    2 ROUNDS
    – 18 Dumbbell Deadlifts
    – 15 Dumbbell Hang Cleans
    – 12 Dumbbell Shoulder to Overhead
    [ 12:00 cap ]

    *If athletes do not complete work before RX time cap, workout is finished. Add incomplete reps to 12:00 in seconds.

    OR

    C: Everyday Hero Games 2023 Recruit Event 1 (Time)

    RECRUIT
    Weight: 2×20/10

    FOR TIME:
    2 ROUNDS
    – 9 Dumbbell Deadlifts
    – 6 Dumbbell Hang Cleans
    – 3 Dumbbell Shoulder to Overhead

    – into –
    2 ROUNDS
    – 12 Dumbbell Deadlifts
    – 9 Dumbbell Hang Cleans
    – 6 Dumbbell Shoulder to Overhead

    – into –
    2 ROUNDS
    – 15 Dumbbell Deadlifts
    – 12 Dumbbell Hang Cleans
    – 9 Dumbbell Shoulder to Overhead

    – into –
    2 ROUNDS
    – 18 Dumbbell Deadlifts
    – 15 Dumbbell Hang Cleans
    – 12 Dumbbell Shoulder to Overhead
    [ 12:00 cap ]

    *If athletes do not complete work before RX time cap, workout is finished. Add incomplete reps to 12:00 in seconds.