3.1.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Metcon

Active Recovery For Open Athletes

3 Rounds

1min light Row

4 Spiderman & Reaches each side

8 Air Squats

12 Russian KB Swings

2x30s Samson Holds each side

3 Rounds

1min light Bike

4 Divebomb Pushups

8 PVC OHSs

12 Abmats Situps

Metcon (Time)

Coach’s Warmup

Then For Time

20 KB Swings 53/35

30 Power Cleans 135/95

40 Air Squats

500m Row

2.28.18

CrossFit Texarkana – CrossFit

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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

Snatch (EMOMx5)

For the first 5 sets perform the following:

2 Hang Snatch High Pulls + 2 Snatch High Pulls + 2 Power Snatches @40%, 40%, 45%, 45%, 50%

TEAM WORK (AMRAP – Reps)

17 minute Partner AMRAP

40 burpees

30 snatches 75/45

30 burpees

30 snatches 95/65

20 burpees

30 snatches 135/85

10 burpees

AMRAP snatches 165/95

***partners split work any way 1 work and 1 rest

Cash Out

Tabata Hollow Body Holds

2.27.18

CrossFit Texarkana – CrossFit

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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

Skill Work

4x2min

5 Deadlifts @75%

10 OH Lunges with Plate 35/25

5-10 Strict Pushups

Rest with remaining time

2.27.18 (3 Rounds for reps)

AMRAP 4mins

27 Cal Row

27 WallBalls 20/14

27 Strict Pullups

-Rest 4mins

AMRAP 4mins

21 Cal Row

21 WallBalls 20/14

21 Abmat Situps

-Rest 4mins

AMRaP 4mins

15 Cal Row

15 WallBalls 20/14

15 Kipping Pullups

2.26.18

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

3 Rounds

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

10 Barbell Single leg RDLs

8 Knee-Ups

6 Wallballs

4 Hang Muscle Cleans

2.26.18 Functional Fitness & High Performance (Time)

3 Rounds

12 Front Squats 45/35

10 Burpees

8 Step-Ups 24/20

8/6 Cal Bike

Rx+ FS 75/55, Box Jumps

2.26.18 Competitor (Time)

21-15-9

Front Squats 95/65

Burpee Box Jumps 24/20

Cal Bike (Women: 15-12-9 cals)

Cash Out

Weather permitting

800m Jog

2.23.18

CrossFit Texarkana – CrossFit

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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

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 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

2.22.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Coach’s choice

Metcon (No Measure)

As a Recovery for those in the Open

For quality

5 Rounds

300m Row

10 Abmat Situps

9 Wall Squats w/ PVC pipe

8 Pushups

7 Hang Power Snatches*

6 Box Jumps

5 Burpees

4 Pullups

3 Deadlifts*

20s Plank

1 Clean&Jerk*

*weight should start with the Barbell and only increase slightly to a light load throughout each round

10.18.17 (AMRAP – Reps)

2mins work

1min rest at each movement

Air Squat

Pushup

Box Jump 24/20

Burpee

Air Squat
For those not participating in the Open….

(you should be participating)

2.21.18

CrossFit Texarkana – CrossFit

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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

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

EMOM (Weight)

9 Minute EMOM

1: 3 Hang Power Cleans @60% + 1 Ring Muscle-Up (Dip)

2: 2 Hang Power Cleans @70% + 2 Ring Muscle-Ups (Dips)

3: 1 Hang Power Clean @80% + 3 Ring Muscle-Ups (Dips)

Repeat 2Xs

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

AMRAP 15 minutes

15 Hang Power Cleans 75/55

20/15 Cal Row

15 Ring Rows or Racked Barbell Pulls

120 Single Unders

Rx+ 95/65, Pullups, 60 DUs

2.21.18 Competitor (AMRAP – Rounds and Reps)

AMRAP 15min

15 Hang Power Cleans 135/95

20/15 Cal Bike

15 C2Bs

60 DUs

2.20.18

CrossFit Texarkana – CrossFit

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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

Front Squat (6×5)

50%, 60%, 70%, 80%, 2@85%

2.20.18 Functional Fitness (AMRAP – Reps)

3x3min Rounds

12/9 Cal Row

12 Burpees

Max Front Squats 75/55

Rx+ 95/65

2.20.18 High Performance & Competitor (AMRAP – Reps)

3x3min rounds

15/12 Cal Row

15 Lateral Burpees Over Bar

Max Overhead Squats 95/65

Rest 3mins

Rx+ 135/95

Cash Out

2 Casual Rounds

30 Step-Ups

30 Hip Extensions

5 Minute Bike

2.19.18

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

3 Rounds

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

10 Barbell Single leg RDLs

8 Knee-Ups

6 Wallballs

4 Hang Muscle Cleans

Gymnastic Strength (No Measure)

6 Rounds

60 seconds of Work

30 seconds of Rest

20 Abmat Situps

Max HSPUs (scale with seated Dumbbell Presses)

Abraham Lincoln (Time)

10-1 Thruster 95/45

1-10 Toes to bar

on 3,2,1 go you will do 10 thrusters followed by 1 toe to bar, 9 thrusters-2 toe to bar etc…

2.16.18

CrossFit Texarkana – CrossFit

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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

Snatch (1 Squat Snatch EMOMx10)

50%, 55%, 60%, 65%, 70%, 75%, 80%, 3@85%

Bring Sally Up (Weight)

Back squats from the floor to the words of Moby’s Flower