October 9, 2023
by Alex Etzen
Announcements
FitManager access code for the challenge is XSC.
We had 2 teams in a CrossFit competition on Saturday. Thanks to everyone that came to support the XS athletes. We ended up with 1st and 2nd place. Not a bad finish. If you’re interested in competing in CrossFit talk to a coach!
Thank you to Merrick for running a fun Bourbon tasting last Friday evening. We had a nice turnout! I definitely learned a lot and appreciate Bourbon more!
XS CrossFit – Barbell Club
Warm-up
3 Rounds NFT
200m Row -medium pace
10 Barbell Straight Leg DL
10 Barbell Thursters
Pause Front Squat + Front Squat (7 x (1+1) 3 second pause, build )
Split Press (2 x 4 – 40-50% of Jerk)
In Split Jerk stance, strict press
Split Jerk (5 x 4 @ 70-80%
*Ok to build or all at the same weight)
Accessory Work
Barbell BicepCurls x 50
Walking Lunges x 100