XS CrossFit – General CrossFit Warm-up Metcon (No Measure) With a partner for 6 rounds total (750m each) Alternate 250m rows, focus on smooth, efficient mechanics. If no partner, 1:1 work/rest Rowing Technique – https://www.youtube.com/watch?v=3028IIDxm48 Damper Setting Explained – https://www.youtube.com/watch?v=4COPlfJfnuA Metcon Metcon (A …
XS CrossFit – Teen CrossFit Pullup work (Pullup Prgressions) Tick Tocks Bar Hang Scapular Pullups Strict Pullups Kipping Pullups Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats …
XS CrossFit – General CrossFit Weightlifting Snatch Balance (3 x 3) No need to go heavy here. This is mainly just to get warmed up for the overhead squat. Overhead Squat (3 x 3) Work up in weight. If you can overhead squat the weight 3 times, you can theoretically snatch the weight for 1 rep. Keep that in mind and really fight to find the bottom …
XS CrossFit – General CrossFit Weightlifting Push Press (4 x 8) Work up in weight. No touch and go. Stop in between every rep to make sure that every rep is done with good technique. Focus on knees out on the dip to prevent from the chest moving forward. Deadlift (4 x 6) All sets at 70 – 75% of 1 rep max. Clean grip preferred but switch …
XS CrossFit – General CrossFit Weightlifting Power Clean (3 reps every 2 minutes for 5 sets) Build. Reps should be TnG if possible. Metcon Metcon (AMRAP – Reps) Ascending Ladder for 7 Minutes: 1 Power Clean, 20 DU 2 Power Cleans, 20 DU 3 Power Cleans, 20 DU ….. *Weight is 75% of today’s heaviest 3 rep PC **20 single-unders is today’s DU s …
XS CrossFit – General CrossFit Weightlifting Back Squat (20 rep ) use 60% 1-RM for 20 reps Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
XS CrossFit – General CrossFit Weightlifting Hang Clean + Full Clean + Jerk (Every 90 seconds for 7 sets) Build. Metcon Metcon (Time) For time: 25 box jumps, 24/20” 25 kettlebell swings, 24/16 kg 25 knees-to-elbows 25 wall-ball shots, 20/14 lbs. 25 burpees Rx+ 25 box jumps, 30/24″ 25 kettlebell swings, 32/24 kg 25 knees-to-elbows 25 wall-ball shots, 30 …