10.1.18

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Inchworms

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

Warm Up #3 (No Measure)

3 Lot Trips

3 Rounds

10 Cossack Squats

8 Russian KB Swings

6 Situps

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

10.1.18 Functional Fitness & High Performance (Time)

Men: 21-15-9

Women: 15-10-5

Kettlebell Swings (35/25)

200m Run

Directly into…

Men: 9-15-21

Women: 5-10-15

Deadlifts (95/65)

Calorie Row

Rx+ KBSwings (53/35), Deadlifts (115/80)

10.1.18 Competitor (Time)

Men:30-20-10

Women: 21-15-9

Kettlebell Swings (53/35)

Calorie Bike

Directly into…

Men:10-20-30

Women: 9-15-21

Deadlifts (135/95)

Calorie Row

Cash Out

Gymnastic Bodies Restore Thoracic

9.27.18

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 minute cardio

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

Gymnastics

10 minutes to practice Handstand Walks

Handstands, Wall Walks, obstacles, etc

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Cash Out

2k Row @75% HR or 10 seconds slower than 2k pace

9.25.18

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

2 minutes Row/Run/Bike/Ski

Burpee broad jump

Soldier Kicks

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

Run Relay Race (Distance)

20 minutes

Teams of 3

200m Run

1 athlete runs at a time

Cash Out

Double Tabata Alternating Movemnets

-Double Unders

-V-Ups

9.24.18

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

500m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warmup Spealler (No Measure)

500m Row

Spealler

Bench Press (1+@95%)

5@55%

5@65%

5@75%

3@85%

1+@95%

CrossFit Games Open 18.zero (Time)

21-15-9

Dumbbell Snatches 50/35

Burpees Jumping Over the Dumbbells
To learn more about CrossFit Games Open 18.zero click here

Cash Out

Superset 3 Rounds

12 Banded Tricep Extensions

50m Single Arm OH KB Carry each arm

9.21.18

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 minute cardio

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

Push Jerk (3 Strict Press + 2 Push Presses + 1 Push Jerk)

10 minutes to build to a heavy single

9.21.18 Functional Fitness (AMRAP – Reps)

AMRAP 5:

15-12-9

Hang Power Snatches 45/35

Ring Rows

rest 5 minutes

AMRAP 5:

15-12-9

Thrusters 45/35

Toes to Barbell

()

9.21.18 High Performance (AMRAP – Reps)

AMRAP 5

15-12-9

Power Snatches 60/45

Pullups

Rest 5 inutes

AMRAP 5

15-12-9

Thrusters 60/45

T2B

9.21.18 Competitor (AMRAP – Reps)

AMRAP 5:

15-12-9

Power Snatches 75/55

GHD Situps

rest 5 minutes

AMRAP 5:

15-12-9

Thrusters 75/55

Ring Muscle-Ups

Cash Out

10 Minute Row @80% HR or 7 RPE

9.20.18

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

9.20.18 Functional Fitness (Time)

1 Mile Run

100 Single Unders

30 Deadlifts 95/65

800 Meter Run

80 Single Unders

20 Deadlifts 95/65

400 Meter Run

60 Single Unders

10 Deadlifts 95/65

9.20.18 High Performance (Time)

1 Mile Run

200 Single Unders

30 Deadlifts 135/95

800 Meter Run

100 Single Unders

20 Deadlifts 135/95

400 Meter Run

50 Single Unders

10 Deadlifts 135/95

Rx+ 100 Double Unders Each Round

9.20.18 (Time)

100 Double Unders

30 Deadlifts 185/135

800 Meter Run

50 Double Unders

20 Deadlifts 185/135

400 Meter Run

25 Double Unders

10 Deadlifts 185/135

Rx+ 100 DUs each round, DLs@275/185

9.19.18

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

3 Rounds

250m Row

10 Step-Ups

8 Situps

6 Samson Lunges

4 Walkouts

Front Squat (3+@90%)

5@50%

5@60%

3@70%

3@80%

3+@90%

9.19.18 (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

10/7 Calorie Row

10 Wallballs

Scale: 14/10, 9/8’

Rx: 20/10, 9’

Rx+ 20/14 10/9’

Cash Out

30 Hip Extensions or Supermans

30 Glute Bridges

30 Situps

9.18.18

CrossFit Texarkana – CrossFit

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Warm-up

Gymnastic Bodies Thoracic Opener

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 (EMOMx10 )

2 Power Snatches Every Minute for 10 Minutes

2 sets @45%

2 sets @50%

2 sets @60%

4 sets @70%

9.18.18 Functional Fitness (Time)

300m Run

20 Alternating KB or DB Snatches 20/15

15/10 Calorie Bike

9.18.18 High Performance (Time)

400m Run

20 Alternating KB or DB Snatches 35/20

18/12 Calorie Bike

Rx+ 50/35, 20/15 cal

9.18.18 Competitor (Time)

30/20 Cal Bike

20 DB Snatches 70/50

30/20 Cal Bike

12 Minute Cap