CrossFit Texarkana – CrossFit
Warm-up
1 Minute
Easy Bike
Easy Row
Easy Shuttle Run
Glute Bridges
40 seconds
Moderate Bike
Moderate Row
Moderate Shuttle Run
Wall Squats
20 seconds
Fast Bike
Fast Row
Fast Shuttle Run
Jumping Air Squats
Dopamine (Time)
1 Round every 5 minutes for 5 Rounds
14/10 Cal Row
14×33 feet Shuttle Run
14/10 Cal Bike
Rest with remaining time
Scale: 10/7 Cal Bike and Row, 12 Sprints
Rx+ 20/14 Cal Bike and Row, 20 Sprints
Score slowest round
Decrease number of shuttle runs if athletes are not getting at least 60 seconds of rest
Back Squat (CASHOUT: Based off 5RM)
Back Squat Waves
Set 1: 6 reps @76%
Set 2: 4 reps @82%
Set 3: 2 reps @88%
Rest 3 minutes
Set 4: 6 reps @82%
Set 5: 4 reps @88%
Set 6: 2 reps @94%
Rest 3 minutes
Set 7: 6 reps @88%
Set 8: 4 reps @94%
Set 9: 2 reps @100%