by Alex Etzen
Announcements
The 12 Hour FIT Number Challenge was this past Sunday. It was a blast watching everyone strategize the best way to get the most points from 8am to 8pm. Top 3 athletes see Alex for your prize. Here are the top 10 scores:
1 Jordan Sullivan (91 points)
2 Chris Rozelle (82 points)
3 Sarah Bailey (61 points) (wins in the tie b/c hit total first)
4 Eddie Compres (61 points)
5 Preston Rozelle (49 points)
6 Paul Rieger (40 points)
7 Nicole Sullivan (38 points)
8 Jessie Warley (36 points)
9 David Corso (31 points)
10 Brian Warley (17 points)
10 Ali Reeg (17 points)
You can now start logging your FIT# points for 2021. Go to https://myfitnumber.com/ and create an Athlete account. Use discount code xscrossfit2011 to reactivate or setup your account for free.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS:
– 20 Mountain Climbers
– 10 Air Squats to a ball
– 10 Scap Pull-Ups
– 5 Back Extensions
2 ROUNDS:
– 10 Supermans
– 10 DB Push Press
– 15 Slow Banded Lat Pull-Downs
– 10 Kip Swings
Strength
Metcon (No Measure)
EMOM x 10 MINUTES
Your choice – every minute do:
– 3-5 Pull Ups
or
– 3-5 Chest to Bar
or
– 3-5 Bar Muscle Ups
or
– 3-5 Ring Muscle Ups
Workout
RX: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
55+RX: Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Sc: Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
55+Sc: Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/35 lb
3 jumping chin-over-bar pull-ups
6 thrusters 45/35 lb
6 jumping chin-over-bar pull-ups
9 thrusters 45/35 lb
9 jumping chin-over-bar pull-ups
12 thrusters 45/35 lb
12 jumping chin-over-bar pull-ups
15 thrusters 45/35 lb
15 jumping chin-over-bar pull-ups
18 thrusters 45/35 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.