January 18, 2023
by Alex Etzen
Announcements
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)
2 ROUNDS
– 6 Alt. Groiners on Box
– 4 Jefferson Curls (Roll down like a Back Extension, but standing)
– 6 Kang Squats (Good Morning, Squat, Good Morning, Up)
Into…
2 ROUNDS
– 6 Vertical Jumps
– 4 Cat/Cows
– 6 Muscle Cleans w/Empty Barbell
Into…
2 ROUNDS
– 6 Alt. Step-Ups + 6 Box Jumps
– 4/4 T-spine Twists
– 6 Squat Cleans w/Empty Barbell
Strength
Front Squat (5-5-5-5-5RM)
Work to a 5RM Front Squat.
(Score is Weight)
Workout
Metcon (3 Rounds for reps)
3 SETS
AMRAP x 4 MINUTES*
2-4-6-and so on…
– Hang Squat Clean (65/45) [RX+ 95/65]
– Box Jumps (24/20)
-Rest 1:30 b/t Sets-
*Reset to 2/2 at the start of each AMRAP.
(Score is Total Reps each Set)