by Alex Etzen
Announcements
Spring Cleaning!
– Come help get the gym back in perfect condition this Saturday and/or Sunday from 11am to 3pm.
– Be ready to paint, clean, and move equipment.
– Sign up to help just like a normal class on Saturday or Sunday
– Even if you can only make it for a short time we can definitely use the help.
– Talk to a coach or email [email protected] if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 100m Run
– 6 Med Ball Toss
– 6 Scap Pull-ups
– 6 BB Muscle Cleans
– 6 BB Strict Press
– 6 BB Push Press
– 4 Floor Sweepers
– 2 Burpees
Workout
May the 4th Be With You! (Time)
This is gonna be a fun Star Wars themed WOD with a Partner!
Part 1 (episode 4)
Death Star Trench Run
With a Partner
– Will take a Proton Torpedo (med ball 20/14) 200 meters by throwing it to your partner. (Throw only, Can’t move with the ball, cant drop it (If drop do 3 burpees each and continue)
– Once back, they will try to hit the Airshaft (center of tire) .
Remember, stay on target! Each partner must hit the target!
Start at 25 ft, if missed do 3 burpees and move to 20 ft, if missed do 3 burpees and move to 15 ft, if missed do 3 burpees and move to 10 ft, if missed do 3 burpees and move to 5 ft until shot is made!
Part 2 (episode 5)
Yoda Training
Same teams
– Must carry Yoda (1 sand bag 50/35) 400 meters (Trade bag as needed)
– Then 2 rope climbs (15 ft) per team member
Try not. Do… or do not. There is no try.
Part 3 (episode 6)
Landing Party on Ender
Same teams – Alternate as needed
Chip away to get the Shield Down
– 100 Push Presses (95/65)
– 80 Power Cleans (95/65)
– 60 SDHP (95/65)
– 40 Floor Sweepers (L+R = 1)
– 20 Burpee Bar Jump Overs
Your insight serves you very well!
May the 4th be with you!