by Alex Etzen
Announcements
We have a few people doing the Tough Mudder on Saturday 7/22 at 8am. Use code XSCF to get a discount. Let Alex know if plan to do it.
The in-house team competition!
ONLY 32 total spots! Sign up ASAP. The early sign up price is $30 if you sign up before 8/1 and $40 if you wait until August to sign up. Use the link below to sign up.
It will be on Saturday, August 26th from 8am to 4pm.
Just remember all you have to do is sign up and we’ll build teams for everyone.
This competition is designed to push the most advanced athletes as well as allowing a new athlete to compete and help the team.
Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or AB
2 Rounds
– 8 PVC Pass Thrus
– 6 Scap Pull-ups
– 6 Knee Raises
– 6 BB Clean Shrugs
– 6 Elbow Punches
– 6 BB Strict Press
Skill-work
Rope Climbs (No Measure)
Level A
EMOM 12:
Minute 1: 8 Commando Pull-ups
Minute 2: 5 Jump + Clamp + Pull
Minute 3: 5 Rope Pull Ups (
https://youtu.be/ChJNgqB8QTc )
Minute 4: 10/8 Cal Ski
Level B
EMOM 12:
Minute 1: 8 Pronated Grip Ring Rows
Minute 2: 5 Jump + Clamp + Pull
Minute 3: 2 Lay to Stands (as strict as possible)
Minute 4: 8/6 Cal Ski
Workout
A: ROPE-CLEAN (Time)
For time:
– 5 Rope climb (15 ft)
– 5 Clean and jerks (145/115)
– 4 Rope climb (15 ft)
– 4 Clean and jerks (165/125)
– 3 Rope climb (15 ft)
– 3 Clean and jerks (185/135)
– 2 Rope climb (15 ft)
– 2 Clean and jerks (205/145)
– 1 Rope climb (15 ft)
– 1 Clean and jerk (225/155)
OR
B: Metcon (Time)
For time:
– 5 Rope climb (13/11 ft)
– 5 Clean and jerks (105/75)
– 4 Rope climb (13/11 ft)
– 4 Clean and jerks (125/85)
– 3 Rope climb (13/11 ft)
– 3 Clean and jerks (145/95)
– 2 Rope climb (13/11 ft)
– 2 Clean and jerks (165/105)
– 1 Rope climb (13/11 ft)
– 1 Clean and jerk (185/115)
OR
C: Metcon (Time)
For time:
– 5 Rope climb (13/11 ft)
– 5 Clean and jerks (85/45)
– 4 Rope climb (13/11 ft)
– 4 Clean and jerks (95/55)
– 3 Rope climb (13/11 ft)
– 3 Clean and jerks (105/65)
– 2 Rope climb (13/11 ft)
– 2 Clean and jerks (115/75)
– 1 Rope climb (13/11 ft)
– 1 Clean and jerk (125/85)