by Alex Etzen
Announcements
Time to sign up for the Nutrition Challenge! 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.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 2 Inchworms
– 8 Scap Push-ups
– 8 Step-ups
– 8 Good Mornings
2 Rounds
– 6 Empty Bar Deadlifts
– 6 Push-ups
– 6 Alt. Groiners
– 6 Glute Bridge Ups
Strength
Deadlift (10×1*)
EMOM x 10 minutes
– 1 Deadlift
*Build up to or just over workout weight.
(Score is Weight)
Workout
A: Metcon (AMRAP – Reps)
12 MinuteAMRAP
Buy-in 1:30 Max Ski Erg Cals
– 1 Deadlift (405/285)
– 5 Push-ups
– 5 Step-ups (24/20)
– 1 Deadlift (405/285)
– 10 Push-ups
– 10 Step-ups (24/20)
– 1 Deadlift (405/285)
– 15 Push-ups
– 15 Step-ups (24/20)
Continue increasing Push-ups and Step-ups by 5 each round.
(Score is Total Reps including Cals)
OR
B: Metcon (AMRAP – Reps)
12 MinuteAMRAP
Buy-in 1:30 Max Ski Erg Cals
– 1 Deadlift (315/215)
– 5 Push-ups
– 5 Step-ups (24/20)
– 1 Deadlift (315/215)
– 10 Push-ups
– 10 Step-ups (24/20)
– 1 Deadlift (315/215)
– 15 Push-ups
– 15 Step-ups (24/20)
Continue increasing Push-ups and Step-ups by 5 each round.
(Score is Total Reps including Cals)
OR
C: Metcon (AMRAP – Reps)
12 MinuteAMRAP
Buy-in 1:30 Max Ski Erg Cals
– 1 Deadlift (225/155)
– 5 Knee Push-ups
– 5 Step-ups (20/16)
– 1 Deadlift (225/155)
– 10 Knee Push-ups
– 10 Step-ups (20/16)
– 1 Deadlift (225/155)
– 15 Knee Push-ups
– 15 Step-ups (20/16)
Continue increasing Push-ups and Step-ups by 5 each round.
(Score is Total Reps including Cals)