by Alex Etzen
Announcements
XS Christmas Party Sign Up.
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange Max $25. You can now sign up by going to 12/17 on the Wodify app schedule and reserving your spot on Potluck, Rowling, and White Elephant.
Time to sign up for the Nutrition Challenge! All you have to do right now is sign up at the link below to get the early bird discount $35. After the 25th the price will be $45. You’ll be able to say who will be on your 3 person team later.
– The Nutrition Challenge will be 12 weeks long and starting on January 9th.
– You’ll get a body fat test done at the start.
– 6 weeks will be logging everyday for points.
– You’ll get a 2nd body fat test done at 6 weeks.
– The next 6 weeks will be on your own trying to keep what you have started going.
– You’ll do a 3rd body fat test at the end of 12 weeks.
– We will have prizes for the top 3 person teams.
Talk to a coach if you have any questions.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=q3CJCr6KeI2EyiDweHj7abK6r
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
30 Single/Double Unders
INTO LINE DRILLS (~25ft. increments)
– Toe Walk
– Heel Walk
– Grapevine
– High Knees
INTO 2 ROUNDS
– 6 Bootstrappers
– 6/6 Hammer Curls (Rnd 2 – 6 DB Hang Muscle Cleans)
– 6 Hollow Rocks
Strength
Workout
Back Squat (4×4 @ 75-85%)
4 Sets*
– 4 Back Squats
*All sets the same weight 75-85%
(Score is Weight)
Metcon (AMRAP – Reps)
4 Rounds
– 1:00 Max Double Unders
– 1:00 Max D B Devil’s Clean (35/20) [RX+ 50/35] (Total x 10)
– 1:00 Max Air Squats (Total x 3)
– 1:00 Rest
(Score is Reps)