CrossFit Texarkana – CrossFit
Warmup (No Measure)
10-8-6-4-2
Calorie Row
5-4-3-2-1
Banded Face Pull Complex*
*1 Banded Face Pull + 5 Scap Rotations Each Direction
Strict Pullup Progressions (No Measure)
6 Sets:
3 Kipping Pullups w/0:03-0:05 Negative
Modify w/Feet on Box or Plates
Rx+ Strict Pullups 0:03 up/0:03 Down
Barbell Cycling (Weight)
10-8-6-4-2
Power Clean/Squat Clean Alternating
Build in weight each set.
Rep 1 will be a power clean, rep 2 will be a squat clean, rep 3 will be a power clean, & so forth.
Sets MUST be unbroken.
Geaux Tigers (Time)
Teams of 2
7 RFT
250m Row or 500m Bike
21-18-15-12-9-6-3
Russian KB Swings (70/53)
7-6-5-4-3-2-1
Power Snatches
Partner A will row 250m, then partner B will row 250m, then partner A will do 21 KBS, then partner B will do 21 KBS, & so forth.
Rx+ American KB Swings
Snatch weight:
R1: 75/55
R2: 85/60
R3: 95/65
R4: 105/70
R5: 115/75
R6: 125/80
R7: 135/85
No time cap today. Just get it done!