CrossFit Texarkana – CrossFit
CrossFit Warm Up * mat trips (No Measure)
2 Minute Row/Run/Bike/Ski
Spiderman
Samson
Inchworms
Soldier Kicks
Over-Under
High Knee
Butt Kickers
Carioca
Warm Up *Snatch (No Measure)
3 Lot Trips
Then with PVC
10 Pass-Throughs
5 Clockwise Rotations
5 Counter Clockwise Rotations
Then 30sec holds each:
Swords, Staff, Pull-Overs, Squatting Warrior
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Mobility
30 seconds Couch Stretch each side
30 seconds Ankle Stretch each side
Warm-up
200m Run
10 Light Overhead Squats
100m Run
8 Light Hang Squat Snatches
100m Run
6 Hang Squat Snatches at WOD weight
Run Wild (Time)
3 Rounds
600m Run
21 Hang Squat Snatches
Scale: 25/15
Rx: 45/35
Rx+ 75/55
Cash Out
4 Rounds
50m Single KB Farmers Carry