CrossFit Texarkana – CrossFit
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