by Alex Etzen
Announcements
Get the most accurate body fat test possible. Do the InBody (body fat) test at Nutrishop in the 24hr Fitness on Arapahoe Rd & Parker Rd. No appointment needed. Just show up.
Follow these steps below.
1. Try to do all your InBody tests at the same time of day.
2. Do not eat for 3-4 hours before testing.
3. Do not exercise for 6-12 hours before testing.
4. Ensure access to both feet with removable footwear and socks.
5. Do not drink caffeine 3-4 hours before testing and be well hydrated.
6. Do not shower or sauna immediately prior to test.
7. Avoid putting lotion on hands and feet before testing.
8. Individuals with pacemakers or other electronic devices should not use the InBody. If you have this let Alex know and we will do your body fat test a different way.
9. For women, avoid testing if you are pregnant or menstruating.
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
XS CrossFit – Barbell Club
Warm-up
Metcon (No Measure)
100m Sprint
10 Decline Bench Press
10 KB/DB Sumo DL High Pull
*3 Rounds, NFT
Weightlifting
Close-Grip Bench Press (7×5)
Place your hands ~14″ apart on the bar (as close as your wrists allow at the bottom) and execute a bench press.
All the same weight (80-85%)
Strength
Deadlift (1,×5, 1×5,1×5, 3×3 @ build)
Heavy
Superset (3×3) with DB Strict Press
Metcon (Weight)
DB Strict Press (3×8)
*Superset with 3×3 DL