Tuesday, October 24th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 200m Row

– 8 Alt. Groiners

– 8 BB Clean Deadlifts

– 8 BB Hang Muscle Cleans

– 8 BB Front Squats

– 8 Kipping Knee Raises

– 2 Cat Cows

Strength

Squat Clean ((5@50%
5@60%
7@70%,
7@80%,
7@90%))

After 2 Warm-up rounds of 5

3 Rounds

Every 40 Seconds for 7 Sets

– 1 Squat Clean

*Based off of 90-95% of Heavy 1-Rep.If last week was easy, increase weight a little.

(Score is Weight)

Second section of calculator!

https://xscrossfit.com/5-3-1-calculator/

Workout

Half Gut Reaction (Time)

5 Rounds for Time:

9-7-5-3-1

– Squat Cleans (155/105 lb)

– 20/15 cal Row

– 8 Toes-to-Bar

(Score is Time)