by Alex Etzen
Announcements
In House Competitions Saturday, July 30th, & similar to last year’s, will be teams of 4, made up by coaching staff, to create as much fun & equitable competition as possible. This competition is definitely for ANY member & EVERYONE is encouraged to participate! We write the workouts so that everyone can work hard, sweat hard, & cheer hard.
Sign up for the comp is available at the following link so get signed up today!
https://xscrossfit.com/event/in-house-competition-4-member-teams/
Judges!! We will need you as well so be sure to sign up. You CAN judge and compete, just notate what you’d like to do when you sign up at the event page.
XS CrossFit – General CrossFit
Weightlifting
Back Squat (2-2-2-2 @85%)
Work to a heavy single for the day. Not neccessarily a PR attempt at a 1RM. Then do 4 sets of 2 reps @ 85% of your 1 rep. The goal is to just get heavy, then get work done at a lighter weight.
Metcon
Metcon (AMRAP – Reps)
7 Minute AMRAP:
-2 Pistols
-2 Killer Rope
-4 Pistols
-4 Killer Rope
-6 Pistols
-6 Killer Rope…
…continue up the ladder adding to reps to each movement every round.
Spend some time working through 1 legged squats progressions i.e.
-toe behind heel
-foot behind ankle off the floor
– pistols on side of box etc.