7.1.16

CrossFit Texarkana – CrossFit

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Warm Up *Gymnastics (No Measure)

50 jumping jacks

2 rounds

10 KB Swings

Spiderman

8 lunges

Samson

6 burpees

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scale with ring rows or a racked barbell, no bands

Cashout Run (Time)

6×100 meter sprints

Rest with a 100 meter walk

Record slowest run

Split Jerk (7×2 every 2 mins)

From rack or blocks

6.29.16

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

300 meter row

Spiderman

Samson

Inchworm w/ pushup

Over-Under

High Knee

Butt Kickers

Carioca

gymnastics practice (No Measure)

12 minute EMOM

1. 4 Wall Walks

2. 8 Kippimg Swings

3. Rest

6.30.16 (AMRAP – Rounds and Reps)

20 min AMRAP with a partner:

48 ft sprint to KB

24 single-arm Alternating KB Power Snatches 53/35

48 ft Burpee Broad Jump to tag partner

Rx+ 70/53
each mat length counts as 1 rep

Snatch (7×2 TnG every 2 mins)

6.28.16

CrossFit Texarkana – CrossFit

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Warm Up *Shoulders (No Measure)

50 double unders

2 rounds

10 PVC pass throughs

8 OHS squats

6 burpees

Snatch Balance (4×5)

6.29.16 (Time)

60 Double Unders

30 ring dips

12 situps

60 double unders

24 ring dips

18 situps

60 double unders

18 ring dips

24 situps

60 double unders

12 ring dips

30 situps
15 min time cap

Every rep not completed adds 1 sec to final time

*120 single unders

Cash Out

Tabata Hollow Body Holds

Compe extra work(gymnastics) (No Measure)

4 rounds

5 pull-up

3 C2B

1 BMU

rest 2 min between rounds
Attempt to complete each round unbroken

6.24.16

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

Jog 1 lap

For 20 yards:

Burpee broad jump

Samson

Gymnastic Bear crawl

Spiderman

Bunny hop 10 yards sprint 10 down and back

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

1-Mile Run (Time)

Max Effort 1-Mile Run

400m Run (Time)

Max Effort 400m Run
If time permits

6.22.16

CrossFit Texarkana – CrossFit

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CrossFit warm up 2 (No Measure)

300 meter row

2 rounds

12 alt step-ups

10 situps

8 toe touches

6 hand walk-out with push up

CrossFit warm up 2 (No Measure)

300 meter row

2 rounds

12 alt step-ups

10 situps

8 toe touches

6 hand walk-out with push up

Pull-ups (5-4-3-2-1)

As difficult as possible. Add weight if needed

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Cash Out *Hollow Body

30 Hollow Rocks

30 Hip Extensions

Hang Clean (6 x 90 secs)

1 high hang clean + 1 low hang clean + 1 clean from the floor

*all are squat cleans

6.21.16

CrossFit Texarkana – CrossFit

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CrossFit Warm Up #1 (No Measure)

Lot trips

2 rounds

10 single-leg kb rdls (5 ea leg)

8 front rack kb lunges (4 ea leg)

6 kb strict press (3 ea arm)

Snatch Balance (5×3)

Ascending weight

6.21.16 (AMRAP – Rounds and Reps)

7min AMRAP

30 Double Unders

15 Thrusters 95/65

Scaling Option: 60 singles

75/55, 45/35

Cash Out *Plank (Time)

Max plank hold

extra comp work (Time)

4 rounds

30 GHD situps

15 Glute-Ham raises
*not for time

rest as needed

6.20.16

CrossFit Texarkana – CrossFit

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Warm Up *Shoulders (No Measure)

50 double unders

2 rounds

10 PVC pass throughs

8 OHS squats

6 pullups

4 T2B

Overhead Squat (5×3)

2 sets to warmup

3 sets at the same heavy weight

6.20.16 (Time)

21-15-9

HSPU

C2B
Scaled option 1: HSPU with knees or feet on a box and pull-ups.

Scaled option 2: Pike push-ups and banded pullups

3 position snatch

6 x 90s each

1 snatch from hips

1 snatch from above knee

1 snatch from floor

*you may add weight no more than twenty pounds per round or less

If you fail a rep go down 10 pounds

Cash Out

Banded Shoulder Mobility