3.1.19

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 minute Cardio

Spiderman

Knee Pull

High Knees

Samson

Ankle Pull

Butt Kickers

Gymnastics Bear Crawl

Over Under

Warm-up

30s work, 10s Transition

Single Unders

Walkouts

Air Squats

Single Unders

Samson

Front Squat with PVC

Single Unders

Hollow Body Rock

Front Squats with Barbell

Build to working weight

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

2.27.19

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

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

Extra Comp. 3 Position snatch 4-11-16 (10×1)

10 min EMOM

3-Position snatch

increase load or stay same
Power Snatches

Concentration on proper position. Not to exceed 60%of 1RM Snatch

Overhaul Functional Fitness (Time)

40 Box Step Overs 24/20

30 Jumping Pull-Ups

20 Power Snatches 75/55

Rx+ 95/65

Overhaul High Performance & Competitor (Time)

50 Box Jump Overs 24/20

40 Pull-Ups

30 Power Snatches 95/65

Rx+ 115/80

2.26.19

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

100m Row

4 Walkouts

6 Spider-Man & Reach

8 KB Deadlifts

10 Lunges

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

3 Position Clean (EMOMx7)

Mid-thigh, knee, floor
Power Cleans

Race-Off (Time)

Every 4 Minutes x4

6 Deadlifts 185/135

10 Bar-Facing Burpees

200m Run

Rx+ 225/155

*score slowest round

2.25.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

8 Calorie Bike

Samson Lunges + 10 Air Squats

Knee Pulls + 3 Spider-Man & Reaches each side

8 Calorie Bike

Ankle Pulls + 3 Walkouts (hamstring focused)

Side shuffle x2 (stay low)

10 Sit-ups

8 Calorie Bike

Warm-up

Primer

10 Sit-ups

8 DB Clean & Jerks (Alternating Every 2 Reps @ light weight)

6 Air Squats

This One (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

45 Abmat Sit-ups

30 Dumbbell Hang Clean & Jerks 35/25

15 Dumbbell Goblet Squats 35/25

Rx+ 50/35

*Athletes Alternate arms every 5 reps

Cash Out

Row for 5 minutes keeping HR @ 70-80%

2.22.19

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

2 Rounds

30 Seconds at each movement

Medball Front Squats

Easy Row

Samson

Medball Toss for height

Moderate Row

Spider-Man and Reach

Medball Cleans

Sprint Row

Walkouts

Bear Warmup (No Measure)

3 Rounds

3 Bear Complexes

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Not 19.1 (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

15/10 Cal Bike

75 Heavy Rope Single Unders

9 Front Squats 95/65

75 Heavy Rope Single Unders

Rx+ 50 DUs, 135/95

2.20.19

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

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

Power Snatch (EMOMX10 )

1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat

Horse Play (AMRAP – Rounds and Reps)

AMRAP 12:

5 Power Snatches

10 Overhead Squats

15 Hang Power Cleans

20/15 Calorie Bike

Rx 75/55

Rx+ 115/80

2.19.19

CrossFit Texarkana – CrossFit

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Warm-up

3 Rounds

3 Spiderman & Reaches each side

3 Walkouts

9 Situps

Farmers and Lumberjacks Game

Warm-up *Barbell 3s (No Measure)

Then 3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (15 minutes to build to a heavy 3)

Dead Ahead Functional Fitness & High Performance (Time)

4 Rounds:

21 Deadlifts 75/55

15 Box Step Overs 24/20

9 Push Jerks 75/55

Rx+ 95/65

Dead Ahead Competitor (Time)

4 Rounds:

21 Deadlifts 95/65

15 Box Jump Overs 24/20

9 Push Jerks 95/65

Rx+ 135/95

2.18.19

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

100m Row

4 Walkouts

6 Spider-Man & Reach

8 KB Deadlifts

10 Single Arm Russian KB Swings

Warm-up

Gymnastic Bodies Bar Hang

Primer:

60s Bike

3 Pull-ups

6 Push-ups

9 Air Squats

Escape From Guantanamo Bay (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

Buy In: 35/25 Cal Bike

Then Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

Only Cindy counts for score

Cash Out

Tabata Hollow Body Holds