CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

10 Mat Trips (30ft)

0:30 Over the hurdle

0:30 Knee to chest

0:30 Figure 4

0:30 Walking Samson stretch

0:30 Toy soldiers

0:30 Inchworm to Push up

0:30 Pass Throughs w/PVC

0:30 Staff w/PVC

0:30 Sword w/PVC

0:30 Forearm Stretch w/PVC

Teach push jerk have athletes do at least 10 with PVC.

With Empty Barbell

5 Elbow Rotations

5 Strict Press

5 Push Press

5 Push Jerk

Then go over toes to bar, have athletes hang from bar and work on going from hollow to arch. If they can’t hang from bar work on the ground.

Warm up push jerk weight

Push Pop (Time)

4 Rounds For Time:

300 Meter run

16 Toes to Bar

8 Push Jerks (165/115) or 75% of max clean and jerk

Cashout (No Measure)

1-2 sets of:

3 rds 1 min bike/immediately into 30 second plank hold with 30 second rest at end of round.

Rd 1 Pushup position

Rd 2 Left Side

Rd 3 Right Side

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