XS CrossFit – Barbell Club Accessory Work Metcon (No Measure) Back Extensions x 10 DB Flys x 10 Dips x 10 3 Rounds NFT Strength Push Jerk (5/55%, 5/65%, 3/75%, 3/80%, 3+/85%) Weightlifting Squat Clean (Build to Heavy Single) Max out, no more than 3 fails Record heaviest single …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – 30 Big Jump Single Unders – 6 Snatch Deadlifts – 6 Behind the Neck Snatch Press – 6 Straight Leg Sit-Ups – 6 Cat Cows – 3/3 T-Spine Twists Strength Power Snatch (4×3, 3×2, 2×1) EMOM x 4 MINUTES* – 3 TNG Power Snatches 1 MIN …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 Rounds – 4 Deficit Calf Raises (stand on a plate) – 4 Tib Raises (lean back on an upright then raise toes) – 4 BB RDL – 4 Alt. 90/90 Hip rotations INTO… 2 Rounds – 100m Run – 5 Russian KB Swings – 5 Scap Pull-ups Strength Back Squat (6-4-2-2*) …
XS CrossFit – Barbell Club Warm-Up (No Measure) 10 KB Suitcase Deadlifts 7/7 KB Strict Press 10 KBS 3 Rounds, NFT Strength Deadlift (Max Out) Weightlifting Bench press (Weight) 5 x 5 @75 …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND – 10 Cal Ski Erg (EZ) – 8 BB Deadlifts – 6 Sit-ups – 10 Cal Ski Erg (MOD) – 8 BB Upright Rows – 6 Scap Pull-ups – 10 Cal Ski Erg (MOD-HARD) – 8 Hang Muscle Cleans – 3 Toes to Rings – 3 Slam Balls (Catch on the bounce) S …
XS CrossFit – General CrossFit Dumbbell Z Press (4 x 8) Overhead Press from the seated position on the ground Snatch Grip Bent Over Rows (3 x 10) Supine Tricep Extensions On a flat bench start with the arms locked out over the shoulders, flex the arms back behind the head (as far back as your mobility will allow), elbows will roughly be about fore …
XS CrossFit – General CrossFit Warm-up Metcon (No Measure) 10/8 AAB 10 db row 10 alt. Db snatch *3 Rounds, NFT Strength Squat Clean 7 x 2 (build to a heavy double) Weightlifting Shoulder Press (5×5 at 75-85%) All at the same weight. Superset with Turkish Get ups Turkish Get Up (5×2) Superset with your shoulder press. Build in weight. …