by Alex Etzen
Announcements
MUSCLE MASS CHALLENGE
We are doing a Muscle mass challenge so bodyfat and weight don’t matter at all. No one else will see your actual numbers. Go to Nutrishop on Arapahoe Rd & Parker Rd (in the 24hr fitness) and do an in-body scan on the dates listed below. In the app (Fitmanager) that they give you you’ll be able to join the XS Challenge. it’s totally free!
– 1st check between 10/1 and 10/8.
– 2nd check between 11/1 and 11/8.
– 3rd and final check between 12/1 and 12/8.
It will go off of the points in the XS challenge (Skeletal Muscle Mass) in the app they will give you. Email [email protected] if you have any questions.
Get the most accurate Muscle mass test possible. Do the InBody test at Nutrishop in the 24hr Fitness on Arapahoe Rd & Parker Rd. No appointment needed. Just show up.
Follow these steps below.
1. Try to do all your InBody tests at the same time of day.
2. Do not eat for 3-4 hours before testing.
3. Do not exercise for 6-12 hours before testing.
4. Ensure access to both feet with removable footwear and socks.
5. Do not drink caffeine 3-4 hours before testing and be well hydrated.
6. Do not shower or sauna immediately prior to test.
7. Avoid putting lotion on hands and feet before testing.
8. Individuals with pacemakers or other electronic devices should not use the InBody. If you have this let Alex know and we will do your body fat test a different way.
9. For women, avoid testing if you are pregnant or menstruating.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 100m Run
– 8 Scap Push-ups
– 8 Air Squats
– 8 BB Clean Deadlifts
– 8 BB Hang Muscle Cleans
– 8 BB Front Squats
– 2 Inch Worms
Strength
Bench Press ((1×5@45%
1×5@55%
1×5 @65%
1×5 @75%
1×5+ @85%))
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Squat Clean ((5@45%
5@55%
10@65%,
10@75%,
10@85%))
After 2 Warm-up rounds of 5
3 Rounds
Every 30 Seconds for 10 Sets
– 1 Squat Clean
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (Time)
2 ROUNDS for Time:
– 15 Hand Release Push-ups
– 15 Sand Bag Cleans (55/35) [RX+ 75/55]
– 50m Sand Bag Carry
(Score is Time)