8.1.19

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 Rounds

1 minute Row

3 Spiderman and Reaches each side

5 Scap Pull

4 Oil Pumper + Warrior Squat

3 Hand Walk-Outs with pushup

Then

30s Row

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

Warm-up *Barbell 3s (No Measure)

1 Round

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (3×3 based off 90% of 1rm )

5@40%

5@50%

5@60%

3@70%

3@80%

3+90%

Ninja Turtle (Time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike

*Score slowest round

Ninja Turtle Scaled (Time)

Every 4 Minutes x 5 Rounds:

3 Pull-ups

6 L-UPS

9 Deadlifts (165/115)

10x30Ft Shuttle Sprints

7.31.19

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

Buddy Brawl (Distance)

3 Person Teams

AMRAP in 20 minutes

10 Strict Ring Dips

100m Single KB Front Rack Carry 70/53

Handstand Walk for max Distance

Partner A will perform Dips, while Partner B completes the carry, and Partner C will begin Wall Walks. Alternate Movements when Partner A finishes Dips and Partner B returns from the Carry. Score is total feet completed.

Buddy Brawl Scaled (AMRAP – Reps)

3 Person Teams

AMRAP in 20 minutes

10 Strict Pushups

100m Single KB or Dumbell Front Rack Carry 53(50)/35

Max Wall Walks

Partner A will perform Pushups, while Partner B completes the carry, and Partner C will begin Wall Walks. Alternate Movements when Partner A finishes Pushups and Partner B returns from the Carry. Score is total Wall Walks completed.

7.30.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

30 second Bike

3 Oil Pumpers & Warrior Reach

3 Get-Up Shoulder Rotations

30 second Bike

6 Samson Lunges

6 Walkouts

30 second Bike

9 Russian Kettlebell Swings

9 Pushups

30 second Bike

5 Hang Muscle Cleans

5 Strict Presses

Bench Press (3×3 based off 90% of 1RM)

5@40%

5@50%

5@60%

3@70%

3@80%

3+@90%

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (35/25)

14 Kettlebell Goblet Hold Reverse Lunges (R1, L2, etc)

7 Push Jerks (115/85)

Rx+ 53/35, 165/115

Cash Out

Double Tabata Plank

Alternate: Side, Middle, Side, Middle

7.29.19

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

Easy Jog x4

Burpee broad jump

Soldier Kicks

Fast Jog x4

Samson

Inchworm

Shuttle Run x4

Spiderman

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Bunny hop 12′ then sprint x4

Front Squat (5×3 Based off 90% of 1 RM)

5@40%

5@50%

5@60%

3@70%

3@80%

3+@90%

Kelly Rowland (Time)

Buy-In: 50/35 Calorie Row

3 Rounds of:

200 Meter Run

25 Box Jumps (24/20)

30 Wallballs (20/14)

Buy-Out: 50/35 Calorie Row

Kelly Rowland Scaled (Time)

Buy-In: 35/25 Calorie Row

200 Meter Run

25 Plate Jumps 16/12

30 Wallballs (20/10 @9’)

Buy-Out: 35/25 Calorie Row

Cash Out

Brettzel Diaphragmatic

https://www.functionalmovement.com/Exercises/854/brettzel_diaphragmatic

7.26.19

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

Turkish Get Up (5 Tempo)

10s Up

10s Down

10s Rest

Hop Scotch (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

7.23.19

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 Rounds

1 minute Row

3 Spiderman and Reaches each side

5 Scap Pull

4 Oil Pumper + Warrior Squat

3 Hand Walk-Outs with pushup

Then

30s Row

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

Bench Press (5×5 percentage based off 90% of 1RM)

12 minutes to complete

5@40%

5@50%

5@60%

5@65%

5@75%

5+@85%

Warm-up

8 minutes to build to WOD weight

Recommend 2 reps immediately followed by 2 T2B, then increase load

Nowhere Fast (Time)

For Time:

50 Power Cleans (155/105)

On the Minute Starting at 0:00- 5 Toes to Bar

15 min Cap

Cash Out

3 sets

10 Supine Trunk Rotations each side

30s Couch Stretch each side

7.22.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

30 second Bike

3 Oil Pumpers & Warrior Reach

3 Walkouts

30 second Bike

6 Samson Lunges

6 Snatch Grip Romanian Deadlifts

30 second Bike

9 Counter Balance Squats with Plate

9 Snatch Grip Behind the Neck Push Presses

30 second Bike

5 Hang Muscle Snatches

5 Overhead Squats

Front Squat (5×5 based off 90% of 1rm )

15 min to complete

5@40%

5@50%

5@60%

5@65%

5@75%

5+@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

3 sets

30s Bird Dog Hold each side

15 Hollow Body Plate Passes

7.21.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

400m Row

10 Banded Push-Ups

300m Row

10 Banded Slow Air Squats

200m Row

10 Banded Russian KB Swings

100m Row

10 Banded Slow Good Mornings

90 Degree Rotational Box Jumps (Distance)

5 sets of 5 each direction, building in height.

Handstand Practice (No Measure)

15:00 to practice any variation/progression you choose, including tripods, headstands, wall walks, kickups, freestanding, or handstand walks.

Squat Clean + 1/4 Squat

Do a squat clean and bounce out of the bottom to parallel then back down & stand all the way up. Work up to a heavy single.

Lil’ Diddy Bout Jack & Diane (AMRAP – Rounds and Reps)

Teams of 2

25:00 AMRAP

10 Push Presses (115/85)

21-15-9 Deadlifts (225/155)

10 KB Snatches (53/35)

21-15-9 HSPU

10 Box Jumps (24/20)

Partners Alternate Movements