1.20.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Roll

2:00 Jog, Bike or Row

MOBILITY

1:00 Child’s Pose on Box

youtube.com/watch?v=8pBHQc_1Tog

1:00 Barbell Ankle Stretch youtube.com/watch?v=VSqAZzdB-UA

1:00 Forearms Stretch on Box youtu.be/f0OsQ4S_Dpc

0:30 Seconds At Each Movement or (Coach chooses # of reps)

Easy Jog in place (or bike)

Box Step-ups

Barbell Good Mornings

Barbell Back Squats

Moderate Jog in place (or bike)

Box Jumps + Step Down (Low Box)

Barbell Elbow Rotations

Barbell Strict Press & Reach

Faster Jog in place (or bike)

Box Jumps + Step Down (Workout Box)

Barbell Romanian Deadlifts

Barbell Front Squats

Clean and Jerk

10:00 Build to a 1 rep heavy ( You shouldn’t miss)

*Choose weights that allow for:

1st Round: 3 Unbroken Rounds When Fresh (Light-Moderate)

2nd Round: 2 Unbroken Rounds When Fresh (Moderate)

3rd Round: 1 Unbroken Round When Fresh (Moderate-Heavy)

Cho To-Go (3 Rounds for reps)

AMRAP 5:

40/30 Calorie Row

20 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (185/135)

Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

Cashout (No Measure)

3 Sets:

25 GHD Sit-ups

10 Dumbbell Bench Presses

Max Unbroken Strict Pull-ups

*rest as needed between sets

Posted in WOD