1.12.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2:00 Cardio of choice

40 Banded Pull Aparts

20 Banded Pass Thrus

Banded Leg Activation Exercises

Pistol Progressions (No Measure)

Pistol Negatives

5 Sets x 5 Reps Per Leg w/0:03-0:05 Descent to lowest height possible. Hold for 0:01-0:02 in the bottom & explode up.

After each set perform 0:30 per side of either a box ankle stretch or kneeling ankle stretch with a KB. Remember to keep your heels on the floor!

Sumo Deadlift (Weight)

8 Sets:

2 Sumo Deadlifts @ x151 Tempo standing on 45# plates. After doing the 2 reps, step off the riser & perform 4 explosive reps as fast as possible.

Suggested percentage is 60-70% of 1RM Conventional Deadlift.

The explosive reps are not to be done touch and go! Reset after each rep while holding on to the bar. Overhand position only! Use your hook grip!

Lizzy Borden (Weight)

Teams of 2

30:00 AMRAP

21-15-9

Hang Power Cleans

Pushups

One partner works while the other does a 100m Sled Drag @ 35-40% of team’s average bodyweight, while at the same time doing a KB suitcase carry (53/35). Switch arms halfway through.

Begin each round of hang power cleans at 75/55. Upon completion of each 21-15-9 couplet, women add 5# to your barbell & men add 10# to your barbell. Continue to do so for as long as you can do so with proper form.

Your score is the total weight lifted between the two of you in the last full 21-15-9 couplet completed.

Rx+ 70/53 KB, Ring Dips

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