by Alex Etzen
Announcements
The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck!
.
We have a couple new coaches!
– Luke Mauldin (He’ll be doing On-Ramp classes to start. He normally comes to workout at 3:30pm and 4:30pm. He also was on the team that won the in-house comp this year.)
– Nichol Gagnon (She has her USAW also so she’s been coaching barbell for a long time but now she’ll be coaching some CrossFit classes. Probably won’t see her coach until after we get back from Australia.)
We’re very lucky to have so many amazing new coaches!
.
XS CrossFit – General CrossFit
Warm-up
Warm-Up (No Measure)
2:00 Row, AB or Ski Erg
2 Rounds
– 8 Step-ups (2nd rnd Box Jumps)
– 8 Scap Push-ups
– 16 Shoulder Taps
– 8 Alt. Dead Bugs
– 8 DB Push Press
– 3 Burpees
– 2 Inch Worms
Strength
Bench Press (6-4-2*)
*Build. Superset each set with 15 Banded Pull-Aparts.
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
DEATH BY:
1 2 3 4 5 6 7 8…
– DB Devil’s Press (20/10) [RX+35/20]
2 4 6 8 10 12 14 16…
– Box Jump Overs(20/16) [RX+ 24/20]
Min 1: 1 DB Devil’s Press
– :10 Transition
Min 2: 2 Box Jump Overs
– :10 Transition
Min 3: 2 DB Devil’s Press
– :10 Transition
Min 4: 4 Box Jump Overs
– :10 Transition
Min 5: 3 DB Devil’s Press
– :10 Transition
Min 6: 6 Box Jump Overs
– :10 Transition
Continue increasing until you can not finish the required reps in the Minute.
(Score is Total Rounds Completed + Reps in Incomplete Round)