by Alex Etzen
Announcements
In House Competitions Save-the-Dates!
This year we will be having 2 competitions available only to members of XS CrossFit!
The first, on 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.
The second, on Saturday, September 17th, will be a Male-Female partner competition. You pick your partner. The competition will be a pound for pound competition – in other words, many of the weights prescribed, though not necessarily all, will be determined by your team’s bodyweight. If you are interested in this, but don’t necessarily have a partner, you can still sign up & we can get you set up with a partner!
Sign up for both coming soon.
Judges!! We will need you as well so be sure to sign up. You CAN judge and compete!
XS CrossFit – General CrossFit
Skill-work
Ring Muscle-Up Skill and Drills
20-30 min. working on the following:
1. Strength work:
-Hollow hold
-Superman
-Strict ring pull-ups
-Strict Ring Dips
2. Low Rings:
-Banded assisted transition
-Feet assisted transition with feet on floor and box
3. Swing:
-Gymanstic swing with focus on hollow and arch positions
-Swing with hips to rings pull
Metcon
Metcon (No Measure)
Every 3 min. for 6 Rounds:
-2 Ring Muscle-ups
-6 DB Pwr Snatch alt. arm (50/30#)
-12 Box Jumps (30/24″)
Sub. Ring Muscle-up options:
1. Burpee to chest to bar pull-up
2. 2 ring rows – 2 ring dips