CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5:00 Rolling out

1:30 Lot trips or Mat Trips

0:30 at Each Movement:

Chest opener

Glute Bridges

Gymnastic Bear Crawl

Bear Crawl

Crab Crawl (keep hips high)

0:30 w/ PVC Pipe

PVC Pass Throughs

Snatch grip overhead regression= 5 Hang Snatches+ 5 RDL (Work on breathing)

Dorsiflexion from Half Kneeling with Dowel https://youtu.be/-mums2YTUDs

Hip Hinge

Lunge with Snatch Grip Overhead

PVC Overhead Squats

Burgener Warmup/Skill Transfer with PVC


2 Power Snatches (build to moderate weight)

1 Overhead Squat

*concentrate on not repositioning the feet after Power Snatch*

All That (Time)

For Time:


Power Snatches (75/55)

Overhead Squats (75/55)

50/35 Calorie Assault Bike (Sub 800m run)


Power Snatches (75/55)

Overhead Squats (75/55)

Cashout (No Measure)

5:00-7:00 Core work

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