XS CrossFit – General CrossFit Warm-up 100m Farmers Carry- Increase weight each round 10/10 Barbell Overhead Walking Lunges 10 DB Bench Press – Increase weight each round *3 Rounds, NFT Incline Bench Press (5×5 at 75-85%) All at the same weight. Muscle Snatch (5 x 3) Build in weight. Accessory Work DB Bulgarian Split Squats (10/10 each le …
XS CrossFit – Barbell Club Warm-up (No Measure) 3 Rounds, NFT 20 Overhead Walking Lunges (empty BB) 10 Glute Bridges 5 Wide Grip Strict Pullups Power Snatch (Power Snatch + Hang Power Snatch + OHS) 20 Minutes to Build to a one rep Clean (Clean Grip Deadlift) 7 x 3 (build) Metcon (No Measure) 3 Rounds, accessory work 5 Seated Box Jumps 10 Behind the Neck P …
XS CrossFit – General CrossFit Warm-up (No Measure) 3 Rounds NFT 10/7 Cal AAB 10 muscle cleans 5 jump squats 10 push ups Power Clean + Hang Squat Clean + Jerk (20 minutes to build) Work to a heavy single of this complex Pause Front Squat + Front Squat (7 sets, 3 second pause (1+1)) Accessory Work 4 Rounds: 15-20 Empty Barbell Upright Rows 15-20 Empty Barb …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2:00 Row, AB or Ski Erg 2 Rounds – 8 PVC Pass Thrus – 8 Scap Pull-Ups – 8 Scap Push-Ups – 8 Scorpions – 4/4 T-Spine Twists – 2 Inch Worms Workout “BIG PAPA” (No Measure) EMOM 30 Minutes – 1-5: 8-10 Bench Press – 6-10: 10 S …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS – 8 Alt. Mountain Climber Groiners – 8 Air Squats – 8 Lunges + Twist Into… 2 ROUNDS – 5 WB Deadlift – 5 Med Ball Squats Into… 200m Run Strength Back Squat (1×5@75% 1×3@85% 1×1+@ 95%) *Based off of 90% of Hea …
XS CrossFit – General CrossFit Warm-Up Warm-up (No Measure) 2:00 Row or AB 2 Rounds – 8 BB Deadlifts – 8 BB Clean Shrugs – 8 BB Muscle Cleans – 8 Scorpions – 3 Burpees Strength Clean (1RM) Build to a 1 Rep Max Clean (Score is Weight) Be sure to enter in My F.I.T. Number! Workout Ragged Old Flag (Time) For Time: – 21 Bur …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 100m Run – 8 Good Mornings – 5 Scap Pull-Ups – 5 Kip Swings – 8 Slam Ball Ground to Overhead Into .. 1 ROUND – 8 Slam Balls – 16 Glute Bridge-Ups – 8 Slam Balls – 8 Back Extensions Challenge 3 Min Max Rope Climbs (This is a FI …