11.1 / 14.1

CrossFit Texarkana – CrossFit

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Barbell Warm up

3-5 minute Foam Roll

1 Minute Pigeon each side.

1 Minute Couch Stretch each side.

0:30 Open Book Stretch

https://youtu.be/ZcZ7aTWAHsI0:30

Half Split Pose

https://images.app.goo.gl/wqpAsm9ZmMXYv667612

10 plank shoulder taps 10 Pass Throughs

5 Wrap around ( Each Direction)

5 Windmills each side.

Burgerner

30 Single Unders two feet.

30 Left

30 Right

3min Double Under Practice , or Triple Under Practice.

With Barbell:

5 Bent over rows with snatch grip.

5 Hang Snatch Pulls

5 Muscle Snatches.

5 Hang Power Snatches.

Snatch instruction and skill work

10-15 min of snatch practice and instruction.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Cashout Row (Distance)

Row 5 Min Easy Row. 26-28 SPM

Then 8X20 sec Max effort sprint. SPM above 36

With Full Recovery b/t reps

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