5.1.19

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 Rounds

1 minute Bike

3 Spiderman and Reaches each side

5 Scap Pulls

3 Hand Walk-Outs with pushup

5 Oil Pumper + Warrior Squat

Then

30s Bike

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Quality Step-ups each side

5 Kipping Pullups

10 Pushups

15 Air Squats

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Warm-up

Primer

1 Minute Row

5 T2B

4 WBs

3 Power Cleans

2 Muscle-Ups

14.4 Scaled (AMRAP – Reps)

14-Minute AMRAP:

45/30 Calorie Row

50 Toes-To-Barbell

40 Wall-Ball Shots, 14 to 9’ / 10 to 8’

30 Cleans, 75/55

20 Jumping Chest-To-Bars

Rx+ 20/10 to 9’ target

95/65 Cleans

C2Bs

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

4.30.19

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 KB Deadlifts

10 Situps

10 Russian KB Swings

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

15 Minutes to build to a heavy complex

18.2 Functional Fitness (Time)

1-2-3-4-5-6-7-8-9-10

Goblet Squats 35/20

Burpees

-12 minute time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Do not do 18.2a

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
do not do 18.2a

Cash Out

3 sets

30s Stride Stretch each side

30s Puppy Dog

4.29.19

CrossFit Texarkana – CrossFit

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Warm-up

Discuss Row Technique

EMOMX5

5-Pull Start + 5 Paced Pulls

10 minutes of pacing s/m

Metcon (Time)

8x200m Row

Rest 60 seconds

*Score slowest time

Cash Out

Supine Pigeon: 30s Hold each side

In-Line Lunge w/ Trunk Rotation: 30s Hold each side

Banded Hamstring Stretch: 2×10 Reps each side, 3 count hold at top and bottom

4.26.19

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

Overhead Squat (6×5 2 count hold at bottom)

single KB OHSquat

alternate arms each set

Warm-up

Work up to WOD weight

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cash Out

Half kneeling Banded lumberjack holds

3x30s each side

4.25.19

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

100m Row

4 Walkouts

6 Oil Pumper + Warrior Reach

8 Samson Lunges

10 Situps

Gymnastics

5 Strict Unilateral Ring Rows

Every 30s for 8 minutes

Alternate sides each set

Motion Sickness Functional Fitness & High Performance (Time)

15/10 Calorie Row

10-1 Burpees

Rx+ 18/12

Motion Sickness Competitor (Time)

18/12 Calorie Row

10-1 Lateral Burpees Over Rower

Rx+ 21/15

Cash Out

ROMWOD

4.24.19

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 Rounds

1 minute Bike

3 Spiderman and Reaches each side

5 Scap Pulls

3 Hand Walk-Outs with pushup

5 Oil Pumper + Warrior Squat

Then

30s Bike

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Quality Step-ups each side

5 Kipping Pullups

10 Pushups

15 Air Squats

Turkish Get Up (7×3 Strict Turkish Situps each side)

Warm-up

10 minutes to build to WOD weight

Lance Armstrong Functional Fitness (AMRAP – Rounds and Reps)

AMRAP in 9 minutes

3 Deadlifts 95/65

6 Seated Dual Dumbbell Strict Press 15/10

6/4 Calorie Bike

Rx+ 115/80, 25/15

Lance Armstrong High Performance (AMRAP – Rounds and Reps)

AMRAP in 9 minutes

3 Deadlifts 135/95

6 HSPUs

9/6 Calorie Bike

Rx+ 185/135

Lance Armstrong Competitor (AMRAP – Rounds and Reps)

AMRAP in 9 minutes

3 Deadlifts 225/155

6 Strict HSPUs

9/6 Calorie Bike

Rx+ 275/205, Deficit 3.5″/2″

Cash Out

Banded Supine Hamstring Stretch

3×10 each side. 3 count hold at top and bottom

4.23.19

CrossFit Texarkana – CrossFit

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Hinshaw Warm-up (No Measure)

200m Walk

200m Jog

10 Front to Back Leg Swings each side

10 Side to Side Leg Swings each side

10 Clockwise Ankle Rotations

10 Counterclockwise Ankle Rotations

20s Calf Stretch on Wall

Mat Trips

High Knee Karaoke

Walkovers

Knee Pulls

Walking Pigeon

Woodpecker

Walk Back

Samson

Samson with Twist

Walk Back

Bunny Hops

Walk Back

High Knees

Butt Kickers

Straight Leg Bounds

Stutter Step (quick arms)

Side Shuffle x4

Side Step Jumping Jacks x2

Power Clean (EMOMx12)

1 Power Clean + 2 Front Squats @70% 1RM Power Clean

Warm-up *Barbell 3s (No Measure)

3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

200m Sprints (Time)

6x200m Sprint

90s rest

*Try to keep splits between 0-3s. Score slowest run

4.22.19

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

Seated Rotation Test (No Measure)

Sitting on floor upright, back straight, legs crossed, one foot on each side of a rack or door jamb. Hold PVC across collarbone. Pipe should stay in contact with Shoulders at all times. Keeping back straight, rotate to each side, attempting to touch PVC to rack. Torso stays upright, no leaning.

Metcon (No Measure)

every 30s for 8 sets- 1 Hollow Body to Superman to Hollow Body roll and back

Rest 2:10 minutes

Tabata Plank in the top of a Push-up

Rest 2:10 minutes

Tabata Alternating Side Plank

Rest 2:10 minutes

Tabata Hanging L-Sit

Cash Out

Bring Sally Up

Air Squats or Back racked PVC pipe. Concentrate on good Squat form

4.19.18

CrossFit Texarkana – CrossFit

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Warmup Spealler (No Measure)

500m Row

Spealler

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Aunt Becky Functional Fitness (Time)

30 Calorie Row

60 Alternating Dumbbell/Kettlebell Hang Power Clean and Jerks 25/18

Rx+ 35/25

Aunt Becky (Time)

50 Calorie Row

40 Dual Dumbbell Hang Power Cleans 35/25

30 Dual Dumbbell Push Jerks 35/25

Rx+ 50/35

Seated Sled Pull (10×1)

While seated on floor, Pull a Sled 15’
for max weight

no bending or twisting of the torso *lats only*

4.18.19

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

Behind The Neck Jerk (Power Snatch + 3 Snatch Grip BTN Jerks)

technique work

not to exceed more than 70% if 1RM Snatch

Mumen Rider (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

10/8 Calorie Bike

10 Power Snatches 75/55

10 Hanging L-Ups

*10×30′ Shuttle Runs if a Bike is not available (still Rx)

Scale 8/6 cals, 45/35, Knee-Ups

Rx+ 95/65, T2Bs

Cash Out

ROMWOD