Announcements The October challenge is BINGO! When you come to class grab a BINGO sheet and start completing tasks. We have prizes for X-out, S-out, and Blackout. Talk to a coach if you have any questions. Good luck! . XS CrossFit – General CrossFit Metcon Metcon (No Measure) 250m Row 10 DB Strict Press 5-7 Strict T2B 1 Round, then crossover symmetry S …
XS CrossFit – General CrossFit The CrossFit Football Total (Total Weight) Power Clean (1 Rep Max) Back Squat (1 Rep Max) Bench Press (1 Rep Max) Deadlift (1 Rep Max) Power Clean (1 Rep Max) Back Squat (1 Rep Max) Bench Press (1 Rep Max) Deadlift (1 Rep Max) …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 20 Single or Double Unders – 8 PVC Pass Thrus – 8 Good Mornings – 8 Scap Pull-ups – 8 Step-ups – 100m Run Workout Nutts (Time) For Time 10 Handstand Push-Ups 15 Deadlifts (250/175 lb) 25 Box Jumps (30/24 in) 50 Pull-Ups 100 Wall Ball Shots (20/14 …
XS CrossFit – Barbell Club Accessory Work Metcon (No Measure) Sprints Hip Extensions Mobility Strength Deadlift (50%x5, 60%x5, 10×1 @ 70%, 10×1 @ 75%, 10×1 @ 80%) 10×1 Deadlifts are 1 every 20 seconds. Weightlifting Push Jerk (Push jerk + Split Jerk (2+1)) Build for 5 Working Sets Record Heaviest Set …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 1:00 AB – 5 Good Mornings – 5 Cat/Cows – 5 Air Squats INTO… 2 ROUNDS – 1:00 Ski Erg – 5 Sit-ups – 10 Glute Bridge Ups – 2 Inch Worms Strength Squat Snatch (1 Rep Max) Build to a 1 Rep Max Squat Snatch Workout Metcon (AMRAP – Reps …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 4/4 T-spine Twists – 8 Alt Lunges – 8 Scap Push-ups – 8 BB Back Squats – 8 Step-ups – 16 Mountain Climbers Strength Back Squat (4 x 3) 4 Sets* – 3 Back Squats *All sets at same weight – heavier than last week! Workout Metcon (AMRAP & …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 8 Air Squats – 8 Good Mornings – 5 BB Clean Deadlifts – 5 Empty Barbell Dip + Jumps (maintain a hook grip) – :30 EZ Row Strength Power Clean (6 x 2) EVERY 2:00 x 6 SETS* 2 Power Cleans + 2 Hang Squat Cleans *Build (Score is Weight) Workout A: Metcon (5 Rou …