11.01.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

300-250-200-150-100m Row

10-8-6-4-2

Rope Hang Knees to Elbows

3 Rounds of Unbroken Banded Delt Hell (As Fast As Possible w/Control)(10 Reps Per Movement)

Strength/Skills (No Measure)

Oly Positional Strength

w/Empty BB:

“Checkpoint” Muscle Snatches x 10 Reps

Begin with the BB at mid-shin & hold for 0:03. Then ascend to the top of the knees for 0:03 and hold for 0:03. Continue with this same pattern and tempo until you’ve passed thru every position and the BB locked out overhead. You will then bring the BB back down the same way. All of this is one rep. You will obviously break after every rep.

Between each rep you will perform 5 tall box jumps. You may add height as desired but if the height takes away your ability to do the movement properly then you are totally missing the point & will not benefit from this movement. The mechanics will definitely be explained.

Slipknot (AMRAP – Reps)

Teams of 2

20:00 AMRAP

2 Rope Climbs (1 Per Person)

20/15 Calorie Row (Each)

40 “Synchro” Abmat Situps

One partner works while the other rests on the rope climbs and the rower, but each person will do 40 abmat situps at the same time. Both partners have to be working to progress in the set. In other words, if one person stops to rest on the situps the other person must stop as well.

Score Total Reps. 82 reps per round for males, 72 for females, 77 for coed teams.

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