by Alex Etzen
Announcements
We have a few people doing the Tough Mudder on Saturday 7/22 at 8am. Use code XSCF to get a discount. Let Alex know if plan to do it.
The in-house team competition!
ONLY 32 total spots! Sign up ASAP. The early sign up price is $30 if you sign up before 8/1 and $40 if you wait until August to sign up. Use the link below to sign up.
It will be on Saturday, August 26th from 8am to 4pm.
Just remember all you have to do is sign up and we’ll build teams for everyone.
This competition is designed to push the most advanced athletes as well as allowing a new athlete to compete and help the team.
Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– :30 Killer Ropes
– 2 Inch Worms
– 4 Bodyweight Lunge-Lunge-Squats
– 6 Scorpions
– 8 Good Mornings
– 100m Run
Strength
Box Squat (8×4)
Back squat to a box
1 Set Every 90 Seconds x 8
– 4 Box Squats*
*Back Squat to Box sitting to parallel. Pause for a second on the box. Push your feet into the ground to initiate standing. Start Light and build to Moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 Rounds
– :45 Max Slosh Bag Front Rack Lunges (35/20) [RX+ 50/35]
– :15 Transition
– :45 Max Killer Ropes (reps divided by 5)
– :15 Transition
– :45 Max Axle Bar Hang Cleans (75/55) [RX+ 115/75]
– :15 Transition
– :45 Max Back Squats* (135/95) [RX+ 185/125]
– :15 Transition
– :45 75m DB or KB Farmers Carry (50/35) [RX+ 70/50] (No Score)
– :15 Transition
– :45 Rest
– :15 Transition
*From Rack
(Score is Reps)