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 – General CrossFit
Warm-up
Warm-up (No Measure)
500m Row
2 ROUNDS
– 10 Air Squats w/Med Ball to a Med Ball
– 10 Scap Push-ups
– 10 Scap Pull-ups
– 10 PVC Pass Thrus
– 10 PVC Good Mornings
Strength
Back Squat (5-5-5-5-5RM)
Work to a 5 Rep Max Back Squat
(Score is Weight)
Workout
XS Benchmark (Time)
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row
Rower must be set on 10!
OR
XS Benchmark (Heavy) (Time)
– 500m Row
– 40 Back Squats (135/95#)
– 30 GHD Sit ups
– 20 Bench Press (135/95#)
– 10 Bar Muscle Ups
– 500m Row
Rower must be set on 10!
Use a rack for the barbell movements.