11.7.20

CrossFit Texarkana – CrossFit

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Barbell Warmup (No Measure)

2-5 Minutes of Cardio

Catalyst Athletics Dynamic Warmup

Accessory Work (Distance)

Single Leg Medial Box Jumps

4 Sets of 10 Per Leg

Snatch Balance (Weight)

Build to a moderate triple.

Target weight should be around 80% of best snatch.

Slow Pull Speed Power Snatch (Weight)

10 Sets of 2

Build to 65-70% of best snatchon last 3 sets.

Enderton Fromt Squat Complex (Weight)

Find a 1RM

Enderton Front Squat Complex =

1 Front Squat w/0:03 Pause

1 One & a Quarter Front Squat

1 Regular Front Squat

Open Gym Warmup (No Measure)

10x BW Good Morning + Squat

10x Forward/Backward Leg Swings

10x Lateral Leg Swings

10x Diagonal Leg Swings

5x Squat w/T-Spine Rotation

20x Down Dog Calf Walks

5x Spiderman & Reach

w/Empty BB (DB/KB For Beginners):

3 x 5 Thrusters

Add Weight

3 x 5 Power Snatches

Add Weight

3 x 5 Clean & Jerks

Partner Adderall (AMRAP – Reps)

Teams of 2

From 0:00-10:00

1 Mile Run (Alternate Every 400m)

Max Clean & Jerks (135/95)

Rest 10:00-13:00

From 13:00-20:00

800m Run (Alternate Every 200m)

Max Power Snatches (115/85)

Rest 20:00-23:00

From 23:00-27:00

400m Run (Alternate Every 100m)

Max Thrusters (95/65)

Alternate every 5 Reps on the weightlifting movements. Beginners may sub a DB or KB.

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