5.1.17

CrossFit Texarkana – CrossFit

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Warm-up *Clean/Deads (No Measure)

300m Row

Then 3 Rounds with a Barbell

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Back Squat (5@40%, 5@50%, 5×8@65%)

Percentages based off new working max

5.1.17 Functional Fitness (Time)

3 Rounds

3 Front Squats 95/65

3 Thrusters 95/65

3 Shoulder-to-Overhead 95/65

5.1.17 High Performance (Time)

3 Rounds

3 Front Squats 125/95

3 Thrusters 125/95

3 Shoulder-to-Overhead 125/95

I 5.1.17 Competitor (Time)

3 Rounds

3 Front Squats 155/105

3 Thrusters 155/105

3 Push Presses 155/105

Cash Out

3 Rounds

1 minute Hanstand Holds

20 seconds internal Shoulder rotation hold

20 seconds Banded Hip stretch

4.28.17

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

50 Jumping Jacks

Burpee broad jump

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

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

7.25.16 (Time)

With partner

10 Rounds

250m Row

200m Run

Partner A rows while Partner B runs and switch each round. Partner A can not start the run until Partner B is ready to row and vice versa.

Cash Out

5×5 Ring Rows as difficult as possible

Add weight or tempo if needed

4.27.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Coach’s choice

4.27.17 Functional Fitness (AMRAP – Reps)

15 minute AMRAP

10 Abmat Situps

5 Wallballs 16/10

10 Abmat Situps

10 Wallballs 16/10

10 Abmat Situps

15 Wallballs 16/10

*continue increasing wallballs by 5 reps each round until time expires
Male Athletes target 9ft

Female Athletes target 8ft

4.27.17 High Performance (AMRAP – Reps)

15 minute AMRAP

10 Knee-Ups

5 Wallballs 20/10

10 Knee-Ups

10 Wallballs 20/10

*continue increasing wallballs by 5 reps each round until time expires
All Athletes target 9ft

4.27.17 Competitor (AMRAP – Reps)

15min

10 T2Bs

5 WBs 20/14

10 T2Bs

10 WBs 20/14

*continue increasing wallballs by 5 reps each round until time expires

Double-Unders (AMRAP)

As many as possible unbroken

Or practice!!

4.26.17

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (Complex EMOM)

Every minute on the minute for 10 minutes perform

1 Power Snatch +1 Hang Squat Snatch +1 Overhead Squat (or Heaving Snatch Balance) @ 40-60% of Max Snatch

4.26.17 Functional Fitness (AMRAP – Reps)

4 Rounds with 30 seconds of work and 30 seconds of rest at each movement

Single Unders

Shoulder Taps in Plank position

Pushups

Weighted Russian Twist 15/10

4.26.17 High Performance (AMRAP – Reps)

4 rounds with 30 seconds of work 30 seconds of rest at each movement

Double Unders

Shoulder Taps on Wall

Strict Pushups

Weighted Russian Twist 25/15

4.26.17 Competitor (AMRAP – Reps)

4 rds 30s work 30s rest at each movement

Double Unders

Freestanding Shoulder Taps

Strict Pushups with Alternating Shoulder tap

Weighted Russian Twist 35/25

Cash Out

5×30 second Front Rack Hold 185/115

4.25.17

CrossFit Texarkana – CrossFit

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Warm-up *Clean/Deads (No Measure)

300m Row

Then 3 Rounds with a Barbell

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Clean and Jerk (Complex EMOM)

Every minute on the minute for 10 minutes perform

1 Power Clean +1 Hang Squat Clean +1 Split Jerk @50-60% of Max Clean&Jerk

8.22.16 (Time)

8 Rounds

5 Front Squats 95/75

10 Deadlifts 95/75

100m Run

Cash Out

Work a weakness

4.24.17

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2min Light Bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with Pushups

5 Pause Wall Squats

Then 2 Rounds of Cindy

5 Pullups

10 Pushups

15 Air Squats

2017 Masters Open Qualifier WOD 1 Functional Fitness (Time)

60 Kettle Bell Swings 35/25

50 Calorie Row

40 Burpees

30 Jumping Pullups

20 Box Dips
20min Cap

2017 Masters Open Qualifier WOD 1 High Performance (AMRAP – Reps)

80 Dumbbell or KB Snatches 35/25

65 Cal Row

50 Burpees

35 C2Bs

20 Ring Dips
20min Cap

Masters Open Qualifier WOD 1 Competitor (AMRAP – Reps)

100 Dumbbell Snatches 50/35

80 Cal Row

60 Bar Facing Burpees

40 Ring Muscle Ups
20min Time Cap

Cash Out

With Partner

10x300m Bike each

4.21.17

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm-up *Clean/Deads (No Measure)

300m Row

Then 3 Rounds with a Barbell

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (5@50%, 3@60%, 1@70%, AMRAP@75%)

Percentages based off 90% of 1rm

Recalculate working Max

4.21.17 Functional Fitness (AMRAP – Rounds and Reps)

12 minute AMRAP

20 Ketttle Bell Deadlifts 35/25

15 Alternating Kettle Bell Snatches 35/25 (R1, L2, R3, etc)

100m Single Kettle Bell Farmers Carry 35/25
If switching hands during Farmers Carry, KB must be put down.

4.21.17 (AMRAP – Rounds and Reps)

12 minute AMRAP

20 Ketttle Bell Deadlifts 53/35

15 Alternating Kettle Bell Snatches 53/35

100m Single Kettle Bell Farmers Carry 53/35

4.21.17 Competitor (AMRAP – Rounds and Reps)

12 minute AMRAP

20 Ketttle Bell Deadlifts 70/53

15 Alternating Kettle Bell Snatches 70/53

100m Single Kettle Bell Farmers Carry 70/53

Cash Out

5 Rounds

20 second wrist stretch

40 second tripod or HEADstand hold

4.20.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Coach’s choice

4.20.17 Functional Fitness (AMRAP – Reps)

3x1min Rounds

Single Unders

Side Lunges

Supermans
At no time during the lunges (or Pistols) must the hands touch the knees to assist in completion of the movement

4.20.17 High Performance and Competitor (AMRAP – Reps)

3x1min Rounds

Double Unders

Pistols

GHD Hips Extensions
Athletes may start with any movement

Cash Out

5 min Row

4.19.17

CrossFit Texarkana – CrossFit

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Warm-up *Clean/Deads (No Measure)

300m Row

Then 3 Rounds with a Barbell

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Shoulder Press (5@50%, 3@60%, 1@70%, AMRAP@75%)

Percentages based off 90% of 1rm

Recalculate working Max

4.19.17 Functional Fitness (Time)

40 Cleans 115/75

30 Pullups

20 Cal Row

10 Strict Pushups

4.19.17 High Performance (Time)

40 Cleans 135/95

30 Chest to Bars

20 Cal Row

10 Ring Dips

4.19.17 Competitor (Time)

40 Cleans 155/105

30 Bar Muscle Ups

20 Cal Row

Cash Out

5 Rounds

10 Hollow Body Rocks

4 Hanging Hip Taps