by Alex Etzen
Announcements
The in-house team competition!
The teams are posted! Here is a link to the event page.
https://xscrossfit.com/2023-team-competition/
Judge Sign Up!
Click on the link below to sign up to Judge/help at the In-house team comp. We really appreciate any help you can give. The event is from 8am to 4pm. You don’t need to be here for the full event in order to Judge or help with WOD setup. On the sign up you can list what time you’ll be there to help out.
https://xscrossfit.com/judge-sign-up/
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 100m Run
– 8 Scap Push-ups
– 8 Scorpions
– 8 Sit-ups
– 8 T-spine Twists
Skill-work
HSPU/HSW (No Measure)
Level A
EMOM 12:
Minute 1: 8 Russian Push Ups
Minute 2: Floating Handstand Hold Practice (wall walk to wall facing handstand hold, bring feet off of wall and practice handstand hold)
Minute 3: Practice Handstand Walk Kick ups (3-6 times)
Minute 4: 10 Handstand Shoulder Taps (wall walk into handstand hold and do 10 total shoulder taps)
Level B
EMOM 12:
Minute 1: 8 Pike Push ups from Box
Minute 2: 30 second handstand hold
Minute 3: practice Handstand Walk Kick ups (3-6 times)
Minute 4: 10 Pike Position Shoulder Taps
Workout
Metcon (AMRAP – Reps)
10 Minute AMRAP
– 1 Wall Walk
– 100m Run
– 2 Wall Walks
– 100m Run
– 3 Wall Walks
– 100m Run
.
.
.
Continue increasing Wall Walks by 1 until time is up!
(Score is Reps)
(100m Run = 1)