CrossFit Texarkana – CrossFit
Barbell Warmup (No Measure)
Single Leg Rowing x 1:30 Per Side
Slow Banded Good Mornings x 20 Reps
Banded Shoulder Press x 30 Reps (Done as Fast as Possible)
BB OH Walk in Snatch Grip x 120′ (Deliberate Heel to Toe Walk)
Tall Muscle Snatch (Weight)
6 Sets of 5 Every 2:30
Focus on snappy turnover, pause 0:02-03 in the overhead position. Be aware of foot position.
Recommended Weight: 40-45% of 1RM Snatch
Snatch Lift-offs (Weight)
8 Sets of 1 Every 1:30
Pause 0:05 at the top of the knees, 0:03 descent back down to the start position.
Recommended Weight: 100-105% 1RM Snatch
In The Hole Front Squats (Weight)
8 Sets of 2
Explode up, then pause 0:03-05 in the bottom position before doing the 2nd rep.
Recommended Weight: 70-75% of 3RM Front Squat
Open Gym Warmup (No Measure)
“The CrossFit Warmup”
3 Rounds:
Samson Stretch x 0:30 Per Side
10 PVC Overhead Squats
10 Abmat Situps
10 GHD Back Extensions
5-10 Pullups/Ring Rows
5-10 Dips (Box, Bench or Ring)
Three Eagles (Time)
Teams of 2
On the 0:00
1 Mile Run (Alternate Every 400m)
On the 10:00
3 Rounds (Partitioned However)
30 Medball Hang Squat Cleans
24 Medball Burpees
18 Wall Balls
Rx: 20/14 MB
On the 20:00
1.5 Mile Run (Alternate Every 200m)
Score Total Time.
Rx+ BB Hang Power Cleans, Lateral BB Burpees, BB Thrusters 115/85