Blog Post

10.29.18

CrossFit Texarkana – CrossFit

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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

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

Warm-up

Pigeon Pose 60 seconds each side

Couch Stretch 60 seconds each side

Wrist Stretch 60 seconds

Gymnastic Bodies Bar Work

Overhead Squat (15 minutes to Build to a heavy set of 3)

Rough Rider Functional Fitness & High Performance (AMRAP – Reps)

AMRAP in 10 minutes

Row for Calories

On Minute 1:00 – 2 Alternating Power Snatches

On Minute 2:00 – 4 Alternating Power Snatches

On Minute 3:00 – 6 Alternating Power Snatches

On Minute 4:00 – 8 Alternating Power Snatches

On Minute 5:00- 10 Alternating Power Snatches

On Minute 6:00 – 8 Alternating Power Snatches

On Minute 7:00 – 6 Alternating Power Snatches

On Minute 8:00 – 4 Alternating Power Snatches

On Minute 9:00 – 2 Alternating Power Snatches

Use a Dumbbell or Kettlebell 25/15

Rx+ 35/25

Rough Rider Competitor (AMRAP – Reps)

AMRAP in 10 minutes

Bike for Calories

On Minute 1:00 – 2 Alternating Power Snatches

On Minute 2:00 – 4 Alternating Power Snatches

On Minute 3:00 – 6 Alternating Power Snatches

On Minute 4:00 – 8 Alternating Power Snatches

On Minute 5:00- 10 Alternating Power Snatches

On Minute 6:00 – 8 Alternating Power Snatches

On Minute 7:00 – 6 Alternating Power Snatches

On Minute 8:00 – 4 Alternating Power Snatches

On Minute 9:00 – 2 Alternating Power Snatches

Use a Dumbbell 50/35