Thursday, October 19th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row or AB

2 Rounds

– 10 Alt. Lunges

– :30 Butcher Block Stretch

– 8 PVC Overhead Squats to Med Ball

– 8 Scap Push-ups

– 8 Scap Pull-ups

– 6 Kip Swings

Strength

Bench Press (1×5@50%
1×5@60%
1×3 @70%
1×3 @80%
1×3+ @90%)

*Based off of 90% of Heavy 1-Rep.

(Score is Weight)

Second section of calculator!

https://xscrossfit.com/5-3-1-calculator/

Overhead Squat (1×5@50%
1×5@60%
1×3 @70%
1×3 @80%
1×3+ @90%)

*Based off of 90% of Heavy 1-Rep.

(Score is Weight)

Second section of calculator!

https://xscrossfit.com/5-3-1-calculator/

Workout

Metcon (Time)

10 – 1 Rep Count for Time:

– Overhead Alt. Lunges (35/25) [RX+ 45/35]
– Pull-Ups [RX+ Chest to Bar]

(Score is Time)