11.18.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Active Samson

Slow Air Squats

Active Spidermans

Cossack Squats

Push-up to Down Dog

Banded Air Squats (Band Above Knee)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY (10:00 – 12:00)

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Squat Hold – 1 Minute

Assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible, drive the knees out, and keep the heels on the ground

Macho Man Complex (15 minutes to build to a heavy complex )

3 Power Cleans

3 Front Squats

3 Push Jerks

*all 9 reps are unbroken. No dropping the bar or pausing on the floor

Warm-up

Primer

3 Power Cleans

3 Front Squats

3 Push Jerks

3 Toes to Bar

Randy Savage (AMRAP – Rounds and Reps)

AMRAP 12:

3 Rounds of “”Macho Man”” 95/65

15 Knees to Chest

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx+ 135/95, Toes to Bar

Cash Out

3 Giant Sets:

10 Dumbbell Bench Press

25 Banded Pull-Aparts

10 Dumbell Stiff Legged Deadlifts

25 AbMat Sit-Ups

Rest 2 Minutes Between Sets

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