12.18.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 min jog

90/90 Breathing 10-15 Breaths

Dead Bugs 10 reps each side

Glute Bridges 10-15 reps.

Bird Dogs 10 reps each side.

Tall Kneeling Glute Activation.

3 rounds

5 slow Hip Hinge (with PVC)

5 Staggered RDL w/ Pause for 3-5 Count In Bottom Position 5 (Each side) With Dumbell.

Deadlift

Build to a Heavy Set 10- 6-4-2

*Score Heavy Set of 2

Hot and Bothered (AMRAP – Rounds and Reps)

Activation.

2 rounds

5 Box step ups

5 Box Jumps

10 Single Arm Hang Clean and Jerks (5 Each Side with Light Weight)

4 Deadlifts (evaluating wod weight )

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks (50/35) (alt every 5)

20 Box Jumps (24″/20″) (sub: Box Step Ups with 50/35 Dumbbell)

10 Deadlifts (245/165) scale with 70-75% of 2 rep max. Deadlifts should take no more than 1:30 to complete.

Cash Out

1-2 rounds.

8- 10 Wall Walks with 10 second 45 degree pause.

Rest as needed.

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