2.1.18

CrossFit Texarkana – CrossFit

Warm-up

ROMWOD

Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

2.1.18 Functional Fitness & High Performance (Time)

6 Rounds

20 Abmat Situps

6 Dips *box, GHD, parallel bars (feet must be off floor)

Rx+ Ring Dips

2.1.18 Competitor (Time)

6 Rounds

20 GHD Situps

3 Bar Muscle Ups
12min Cap

1.31.18

CrossFit Texarkana – CrossFit

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Gymnastic Bear Crawl

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

Warm-up *Barbell 3s (No Measure)

THEN

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

3 Position Clean (Heavy Complex)

Mid-thigh, knee, floor
1 complex every 90s for 6 Rounds

Work up to a heavy complex

1.31.18 (Time)

3 Rounds:

15 Hang Power Cleans (75/55)

15 Lateral Barbell Burpees

Rx+ 115/80
Athletes must use the new Burpee standard

1.30.18

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

3 Rounds

Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round)

10 Barbell Single leg RDLs

8 Abmat Situps

6 Medball Front Squats

4 Hang Muscle Cleans

1.30.18 Functional Fitness (Time)

21 – 15 – 9

Wallballs (14/10 to a 9/8’ target)

Ring Rows or Racked Barbell

Thrusters (45/35)

Step-Ups (24/20)

Ball Slams 20/12
20min Cap

1.30.18 High Performance (Time)

21 – 15 – 9

Wallballs (20/10 to 9’ target)

Pull-ups

Thrusters (75/55)

Box Jumps (24/20)

Kettlebell Swings (35/25)
20min Cap

1.30.18 Competitor (Time)

21 – 15 – 9

Wallballs (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)
20min Cap

1.29.18

CrossFit Texarkana – CrossFit

Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

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

Overhead Squat (EMOMx10)

1 Power Snatch + 1 OHS @

40%, 50%, 60%, 65%, 6×70%

Percentages based off 1RM Snatch

1.29.18 Functional Fitness & High Performance (AMRAP – Rounds and Reps)

15 minute AMRAP

120 Single Unders

21/15 Cal Row

10 Power Snatches 75/55

Rx+ 100 SUs W/ Heavy Rope, 95/65

1.29.18 Competitor (AMRAP – Rounds and Reps)

15 minute AMRAP

60 DUs

30/21 Cal Row

10 Power Snatches 115/80

1.26.18

CrossFit Texarkana – CrossFit

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Gymnastic Bear Crawl

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
Athletes must use the new DB Snatch Standard

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Cash Out

With a partner

12-9-6-9-12

Cal Bike AFAP

Alternate after each set

1.25.18

CrossFit Texarkana – CrossFit

Warm-up

ROMWOD

Coach’s choice

1.25.18 Functional Fitness (AMRAP – Rounds and Reps)

13 minute AMRAP

50 Wallballs 14/10, 9’/8’

40 KB Swings 25/18

30 Ring Rows or Racked Barbell Pulls

20 Clean & Jerks 75/55

1.25.18 High Performance (AMRAP – Rounds and Reps)

13min AMRAP

50 Wallballs 20/10, 9’

40 KB Swings 35/25

30 Pullups

20 Clean & Jerks 95/65

1.25.18 Competitor (AMRAP – Rounds and Reps)

13min

50 Wallballs 20/14

40 KB Swings 53/35

30 C2Bs

20 C&Js 135/95

1.24.18

CrossFit Texarkana – CrossFit

Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Gymnastics Skill/ strength EMOM (No Measure)

14 Minute Alternating EMOM

50 Double Unders or Practice

6 T2B (practice big Kipping Swings. Attempt not to sway)

1.24.18 Functional Fitness & High Performance (AMRAP – Reps)

Every 90 seconds for 6 Rounds

12/9 Cal Row

Max Standing DB Push Press With Remaining Time 25/15

Rx+ 14/10 Row, 35/25 DBs

Score Push Press Only

1.24.18 Competitor (AMRAP – Reps)

Every 90s x6

18/14 Cal Row

Max HSPUs with Remaining Time

Row does not count for score

Cash Out

30 Situps

30 Russian Twists

Accumulate 3min Plank

1.23.18

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

3 Rounds

Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round)

10 Barbell Single leg RDLs

8 Abmat Situps

6 Medball Front Squats

4 Hang Muscle Cleans

1.11.17 (Time)

Buy-In: 300m Row

30-20-10

Deadlifts 115/75

Hang Power Cleans 115/75

K2E

Buy-Out: 300m Row
20 Minute Cap

Cash Out

21-15-9

Hip Extensions

Banded Good Mornings

1.22.18

CrossFit Texarkana – CrossFit

Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

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

Warm-up *Barbell 3s (No Measure)

THEN

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Power Snatch (2 EMOM x11)

2 sets at each percentage

60%, 65%, 70%, 75%, 80%

1 set at 85%

Reps can be touch and go or singles with immediate reset

1.22.18 (Time)

3 Rounds

50 Air Squats

25 Calorie Row

Cash Out

50 Strict Pushups

Each time you rest do 10/7 Cal Bike

1.19.18

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

4 Rounds

Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round)

10 Barbell Single leg RDLs

8 Shoulder to Overhead

6 Medball Front Squats

4 Walkouts

Warm-up *Barbell 3s (No Measure)

THEN

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Split Jerk (Heavy Single)

3@50%, 3@60%, 2@70%, 2@80%, 1@90+%

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cash Out

5x30s Handstand Hold

Rest As Needed