Monday, October 16th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds Of:

– 10/8 Cal Ski Erg (2nd rnd AB)

– 8 Scap Push-ups

– 8 Air Squats to a WB

– 8 Wall Ball Thrusters

– 8 Scorpions

– 8 Good Mornings

Strength

Back Squat (1×5@50%
1×5@60%
1×3 @70%
1×3 @80%
1×3+ @90%)

*Based off of 90% of Heavy 1-Rep.

(Score is Weight)

Second section of calculator!

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

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Shoulder Press (1×5@50%
1×5@60%
1×3 @70%
1×3 @80%
1×3+ @90%)

*Based off of 90% of Heavy 1-Rep.

*Standing Shoulder Press

(Score is Weight)

Second section of calculator!

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

Workout

Metcon (AMRAP – Reps)

Tabata format

:20 of work

:10 of rest

4 Rounds

– Max Cal Ski Erg

4 Rounds

– Max Push-Ups

4 Rounds

– Max Cal AB

4 Rounds

– Max Wall Balls (20/14)

(Score is total Cals + Reps)