XS CrossFit – General CrossFit Warm-Up (No Measure) 20/15 Cal AAB 10/10 SA DB Press 10 Back Extensions 3R, NFT Strength Shoulder Press (seated) (7×4 @ 85%) All at the same weight (75-85%) Strength Axle Bar Deadlift (1×5 1×4 1×3 6×2 *Increase weight every set.) Accessory Work 50 KB Sumo DL High Pull 50 Empty BB Strict Press 50 R …
XS CrossFit – General CrossFit Warm-Up (No Measure) 100m pinch grip carry 5 Box Jumps (36″/30″/24″) 10/10 DB Hang Squat Snatch * 3 Rounds, not for time Strength Front Squat 3@75% 1@78% 3@75% 1@80% 3@75% 1@83% 3@75% 1@86% (+) Record heaviest single and your set of triples. Front Squat Weightlifting Snatch (3× …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 100m Run – 8 Air Squats – 8 Good Mornings – 8 PVC Pass thrus – 8 Alt. Groiners – 8 Scorpions – 2 Inch Worms Metcon Jenny (AMRAP – Rounds and Reps) AMRAP in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – :45 Jumping Jacks – 8 Barbell Deadlifts – 8 Upright Rows – 8 Tuck-Ups Into… 2 ROUNDS – 8 Scap Pull-ups – 8 V-Ups – 4 Tall Jumps – 8 Alt. Elbow Punches Strength Power Clean (8 x 1) EMOM x 8 MINUTES 1 Power Clean + 2 Hang Power Clean *Build ( …
XS CrossFit – Barbell Club Warm-Up (No Measure) 3 Rounds, NFT: 7 Reverse Hypers 15 wall Balls 45 Sec. Handstand Hold/Nose to Wall Strength Bench Press (5@60% 5@65 5@70 3@75 3@80 3@85 x 2) Weightlifting Romanian Deadlift (10×3 @ 50-60% of DL *OK to Build) From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees low …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – :45 AB – 25′ heel walk (grab toe) – 25′ toe walk – 25′ grapevine – 25′ grapevine back – 8 calf stretches – 100m Run Challenge 2 min max cal AAB (Calories) 2 minutes MAX calories on Air Assault Bike Be sure to enter …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 500m Row 2 ROUNDS – 8 Air Squats to a Med Ball – 8 Scap Push-ups – 8 Scap Pull-ups – 8 PVC Pass Thrus – 8 PVC Good Mornings 1 ROUND – 8 Kip Swings – 4 Pull-Ups Challenge Pull-ups (Max Set) Max Pull-ups in 1 Set. Requires coach to count! Be sure to enter My F …