Xplosive U: Young Athlete Training

🦃🦃Crossfit Xu Thanksgiving schedule🦃🦃
Regular class hours Monday-Wednesday
4:30-5:30 & 5:30-6:30
No classes
Thursday-Friday
Happy Thanksgiving!!! 🦃🍁

No kids class on May 31st!!! If you want to do Murph with the regular class there will be a kid friendly Murph workout for them to do with the big kids!!! Have a blessed Memorial holiday!

🎄 12 DAYS OF CHRISTMAS GIVING 🎄

On the 7th day fo Christmas TOK gave to me 7 Families Feasting!!

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Newton Rose Sales ConsultantPaula Goode LohseRobert Trace GillJay ThomasEric WhisenantBilly CliftonLloyd SturgeonAmberly Nicole Gill

Here’s our schedule for next week!🦃🍗🍂

No kid classes on September 7th due to it being Labor Day!! Enjoy your day with your family before heading back to school!!!

Kids still working hard, getting ready for upcoming school year! Come check us out or contact us to see about your kids joining in!

Hope everyone is having a great Sunday! Just wanted to give a couple friendly reminders for everyone for tomorrow! Look forward to seeing everyone again!

- Two classes for kids.
- 4:30-5:30pm & 5:45-6:45 (Monday-Friday)
- Gloves are optional, not mandatory
- Bring your own water bottle
- Social Distancing (6ft apart)

Friday

A) 3 sets of
Jog 1 minute walk :30 seconds
Then.... 3 sets of
20 lateral hops
10 lunges
20 high knees
10 kick ups

Then... 3 sets
5 gb squats
5 push press
5 SA Db thruster (each side)

B)5 sets for time
12 SA Db Thruster (6 per side)
12 SA Db Dead lift (6 per side)
200 meter run
Rest :60 seconds after each set

C) 3 sets
:20 second side plank R/L

Thursday

A)Warm-up x 3 sets
-Jumping jacks x 20
-Inch worm x 4
-Plank hold (push position) x 20 seconds
-Burpee x 5
-Hip extension x 10 reps
-Bent over row x 6

B)8 min Amrap
Increase the reps for each movement by 2 after each round

Hand release push-up x 2
Inverted row x 2

If you can’t do inverted row, do Db bent over row or with a weighted bag bent over row... 1st round - 2 reps each, 2nd sent 4 reps each set, etc until the 8 minutes is up.

C) For time (10 min cap)
50 Jumping jacks
15 Burpees
35 Jumping jacks
12 Burpees
20 Jumping jacks
9 Burpees

This is a repeat workout from several weeks ago. Push the pace and get after it!!!!

Wednesday

A)Warm-up x 3 sets
-Mountain climbers x 30
-Step ups x 10
-Hip extension x 8reps
-Db sn**ch x 5 each side
-Goblet squat x 8
-Box jump x 3

B)Teams of 2 split work however you would like.
(grab a friend, parent, or sibling to help you with this!!! If, not just cut the reps in half.

16 min Amrap

100 Air squat
80 Russian swings
60 Db sn**ch
40 Box jumps
20 Burpee

If you finish the round, start back over and keep going. Try and get two rounds with partner, that is the goal! If you are solo on this workout just cut the reps in half.

*Russian swings* use a book bag or a bag with handles, add weight to the bag to make it weighted
*Box jump* be smart with the height and be safe with what you are jumping on. If you can’t do a Box jumps, scale to tuck jumps.

Tuesday

A) 3 sets
-Jumping jacks x 25
-Push-up plank hold x 20 seconds
- inch warm x 5
- Db bent row x 8 each arm
-Sumo DL high pull x 8

B)With a Deck of playing cards complete all 52 cards with the following exercises!!!

Hearts- Db bent over row (each arm)
Clubs- Db shoulder press (each arm)
Spades- Sumo DL high pull
Diamonds- Ab Mat Sit-up

Keep the values the same as what the card says. All face cards are valued at 10 reps! You can do this with a friend, but you will have to go through the deck twice!!!

If you don’t have a deck of cards I want you to do the same exercises but start at 10 and work your way down to 1. So do 10 reps of each movement, then do 9 reps of each move, then 8, then 7, etc until you get 1.