by Alex Etzen
Announcements
We had 2 teams in a CrossFit competition on Saturday. Thanks to everyone that came to support the XS athletes. We ended up with 1st and 2nd place. Not a bad finish. If you’re interested in competing in CrossFit talk to a coach!
Thank you to Merrick for running a fun Bourbon tasting last Friday evening. We had a nice turnout! I definitely learned a lot and appreciate Bourbon more!
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
3 Rounds
– :30 AB (Increasing Pace each round)
– 8 Alt. Single Arm KB Deadlifts
– 8 Glute Bridge-Ups
– 8 Deadbugs
– 8 Good Mornings
Strength
Deadlift (5@45%
5@55%
10@65%
10@75%
10@85%)
After 2 Warm-up rounds of 5
3 Rounds
Every 20 Seconds for 10 Sets
– 1 Deadlift
*Based off of 90-95% of Heavy 1-Rep.If last week was easy, increase weight a little.
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
– 120 KB Sumo Deadlift High Pulls (53/35) [RX+ 70/53]
– 100 Sit-Ups [RX+ GHD Sit-Ups]
– 80/70/60** Cal AB (both work at same time)
– 100 KB Sumo Deadlift High Pulls (53/35) [RX+ 70/53]
– 80 Sit-Ups [RX+ GHD Sit-Ups]
– 60/50/40 Cal AB (both work at same time)
– 80 KB Sumo Deadlift High Pulls (53/35) [RX+ 70/53]
– 60 Sit-Ups [RX+ GHD Sit-Ups]
– 40/35/30 Cal AB (both work at same time)
*Partner 1 works while P2 rests. Split work as needed.
**MM/MF/FF
(Score is Time)