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 – General CrossFit
Warm-up
Warm-up (No Measure)
– 500m Row
2 Rounds Of:
– 8 Knee Raises
– 8 Air Squats to a WB
– 8 Sit-Ups
– 8 Scorpions
Strength
Back Squat ((1×5@45%
1×5@55%
1×5 @65%
1×5 @75%
1×5+ @85%))
*Based off of 90-95% of Heavy 1-Rep. If you hit 10+ reps last week, increase weight a small amount this week (5 or so pounds). If it was less than 10 reps last week, keep weight the same and try for more reps this week!
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Shoulder Press ((1×5@45%
1×5@55%
1×5 @65%
1×5 @75%
1×5+ @85%))
*Based off of 90-95% of Heavy 1-Rep. If you hit 10+ reps last week, increase weight a small amount this week (5 or so pounds). If it was less than 10 reps last week, keep weight the same and try for more reps this week!
*Standing Shoulder Press
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Bring Sally Up (Checkmark)
To the song “Flower” by Moby, perform pause squats on “bring Sally down” and stand up on “bring Sally up.” This amounts to 30 reps in 3:30 with no rest at the top.
Choose your weight (or Air Squat to keep good movement!) and enter it in the Comments.