CrossFit Texarkana – CrossFit
Barbell Warmup (No Measure)
20 Clockwise Ankle Rotations Each Foot
20 Counterclockwise Ankle Rotations Each Foot
1:00 Goblet Squat Hold
1:00 BB Side to Side Ankle Mobility
10 Muscle Clean + Front Squat
10 Muscle Snatch + OHS
10 DxDB OH Press (0:03 Negative)
Seated Box Jumps (Distance)
Work to a high set of 5 in 3 sets. Sit on a MB (w/a plate underneath if needed).
Mid-Hang Snatch (Weight)
7 Sets of 2 @ 65% 1RM Snatch
Deadlift to power position, descend to mid-thigh and pause for 0:05, then snatch.
Pause Clean (Weight)
7 Sets of 2 @ 65% 1RM Clean
Deadlift to the top of the knees & pause for 0:05, then clean. Not to be done T&G! Step back from the bar between reps.
Z Press (Weight)
Build to a heavy set of 3. Form is crucial here!
Open Gym Warmup (No Measure)
1:00 Single Leg Bike Pedal Per Leg
10 SxKB Platform Suitcase Deads Per Side (Set KB down on a 45# plate)(HEAVY)
1:00 Back Pedal on Bike
10 Slow Arm Haulers
1:00 Fast Bike
Deadline (AMRAP – Rounds and Reps)
Teams of 2
23:00 AMRAP
12/9 Calorie Bike
9 Deadlifts (275/185)
12/9 Calorie Bike
9 Strict Handstand Pushups
You go…I go style.