by Alex Etzen
Announcements
In-house Team Competition
– I’ve been getting a lot of questions about this years in-house team comp. So here’s what you need to know and the link to sign up.
– It will be on Saturday August 13th from 8am to 4pm.
– Early sign up is $25 (by 7/20) and late sign up is $35 (by 7/31)
– All you have to do is sign up and we will build even teams of 4 people.
– If you haven’t done this event before it is a lot of fun! We go all out on making it have the feel of a high end competition but anyone can do it. This event will test the fittest athletes in the gym along with allowing new athletes to do great and not feel like they’re holding a team back.
– Talk to a coach with questions or email [email protected]
– Here is the link to sign up. https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=mMW0kwUhnWVP9dRl6QWY3Zrdn
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FNL Volunteer
If you would like to help out with one of the 4 FNL events go to the link below. FNL will be at XS on 7/29. Ask a coach for more info.
https://competitioncorner.net/events/7691/details
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Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 200m Run
– 20 Alt. Shoulder Taps
– 5 Scap Push-Ups
– :10 Handstand Hold
– 5 Scap Pull-ups
Accessory Work
Handstand Pushups Progression
Spend 15-20 mins working on
Tripods
Handstand Kickups
HSPU to abmats
HSPU kipping
HSPU strict
Muscle Up Progressions
Pick a muscle up, rings or bar and work on progressions.
Grip
Strength
Kip
Technique
Execution
Workout
Metcon (AMRAP – Reps)
IN 2:00
– 200m Run
– Max Scaled Wall Walks* [Rx+ Wall Walks]
IN 2:00
– 200m Run
– Max Jumping Pull-Ups [Rx+ C2B]
– Rest 2:00 –
IN 2:00
– 200m Run
– Max 5″ Build HSPU [Rx+ HSPU]
IN 2:00
– 200m Run
– Max Pull-Ups [Rx+ Bar Muscle-Ups]
– Rest 2:00 –
IN 2:00
– 200m Run
– Max Bear Crawl [Rx+ Hand Stand Walks]**
IN 2:00
– 200m Run
– Max C2B [Rx+ Ring Muscle-Ups]
* Over line and back
**5′ Increments = 1 Rep
(Score is Total of All Max Movements)