XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 1:00 Row – 3 (1 Push-Up + 2 Alt. Groiners) – 5 Scap Pull-Ups – 10 Banded Lat Pull Downs INTO… 2 ROUNDS – 3 Shuttle Runs – 3 Burpees – 5 Scap Push-Ups – 5/5 Single Arm Banded Lat Pull Downs Strength Weighted Pull-ups (3-3-3-3-3-3RM) 6 …
XS CrossFit – Barbell Club Warm-up Metcon (No Measure) 100m Row (Sprint) 5/5 Single Leg Squats 10 Empty Barbell Snatch Grip Press *3 Rounds, NFT Strength Zercher Squat *Build for 20 min to establish a heavy 3 rep Power Snatch 1 Hang Power Snatch + 2 Power Snatch 4 @ 70% 4 @ 80% 4 @ 85-90% Thruster Using an Axle Bar – Built to a 3RM for the …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) – 500m Row – 10 Good Mornings Weightlifting The CrossFit Total 2 (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max) It is ok to work your OHS and Clean at the same time. To do this you setup a rack for your OHS then when you drop the bar you hit …
XS CrossFit – General CrossFit Metcon Metcon (No Measure) 10 KB Suitcase Deadlift 7 Back Extensions 10 WallBall Situps **3 Rounds, NFT Strength Deadlift (5@55%, 5@65, 5×1@80, 5×1@85, 5×1@90) 80, 85 and 90% are (1) rep every 40 seconds. Record heaviest weight. Weightlifting Push Jerk ((2+1) Build for 6 Working Sets) Push Jerk + Split …
XS CrossFit – General CrossFit Metcon Metcon (No Measure) 10 C2 Crunches 7/7 Seated DB Strict Press 10 DB Romanian Deadlifts **3 Rounds, NFT Strength Front Squat (5@60%, 5@70, 5@80, 3@85, 1+@90) Record total reps at 90% Weightlifting Snatch ((3+1) Build in Weight for 5 Working Sets) Snatch Pull + Full Snatch (3+1) Record heaviest set …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) – 1:00 Row Then 2 Rounds – 8 Scap Pull-ups – 8 Wall-Ball Squats – 8 BB Clean Deadlifts – 8 BB Muscle Cleans – 8 Knee Raises – 8 Kip Swings – 8 Wall-Ball Push Press Skill Muscle Up Progressions Pick a muscle up, rings or bar and work on progre …
XS CrossFit – Barbell Club Metcon Metcon (No Measure) 8 GHD 5 High Box Jumps 10 DB Flys *3 Rounds NFT Strength Bench Press (5@60%, 5@70, 5@80, 3@85, 1+@90) Weightlifting Power Clean ((3+1) Build in Weight for 5 working sets) Clean Pull + Power Clean Record Heaviest Set. …