10.1.19

CrossFit Texarkana – CrossFit

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Warm-up

1 MInute

Easy Row

Lateral Box Step-ups (30 Seconds Each Side)

30 Seconds Each

Barbell Good Mornings

Elbow Rotations

Back Squats

45 Seconds

Moderate Row

Box Facing Step-ups

30 Seconds Each

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

30 Seconds

Fast Row

Low Box Jumps (Step Down)

Primer

1 Round

5 Burpee Box Jump Overs

5 Power Cleans (Performed at Light Weight)

5 Calorie Row

Build to WOD Weight

1 Round

3 Burpee Box Jump Overs

3 Power Cleans (Performed at WOD Weight)

3 Calorie Row

Ecod (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans 115/85

27/21 Calorie Row

Rest 4 Minutes

Rx+: 135/95

Ecod Scaled (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Step Overs (24/20)

21 Power Cleans 75/55

21/15 Calorie Row

Rest 4 minutes

Rx+ 95/65

Cash Out

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 2 Pausing Clean Pulls

Minute 2: 50′ Handstand Walk or 2 Wall Walks

9.30.19

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

Squat Snatch (20 minutes to build to a 1RM)

Every 3 minutes for 12 minutes (4 Rounds)

1 Snatch High Pull + 2 Hang Power Snatch + 1 Overhead Squat: keep between 40-60%

For the remaining 8 minutes build to a 1RM Squat Snatch

Warm-up

Primer

3-2-1

Squat Snatch

C2B

Snake Bite (Time)

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-ups

Snake Bite Scaled (Time)

21-15-9:

Squat Snatch 45/35

Jumping Pull-ups

Cash Out

5 Sets, Not For Time:

60 Unbroken Double Unders

40% Unbroken Ring Muscle-ups or Dips

9.29.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

10-8-6-4-2

Calorie Bike

5-4-3-2-1

3-Way Plank Hops

5 Wall Angels after each round.

Gymnastics Skills (No Measure)

Every 1:15 x 10

6 Strict Pullups (Modify w/Overhand Ring Rows w/0:01 Pause)

0:10 Ring Support Hold/Ring Pushup Hold/Gymnastics Plank on Hands

3-Position Pause Power Clean

EMOM x 10:00

Lift bar to 1″ off the ground & pause 0:01, then pause 0:01 at the top of the knees, then pause 0:01 in the power position, then lower the bar to the ground and do a power clean at normal tempo.

Work up to a heavy single.

Do 3-5 sets with an empty barbell prior to the EMOM.

9.29.19 (Time)

Teams of 2

For Time:

(80/50)-(60/40)-(40/30)-(20/20)

Calorie Bike

20-16-12-8

Squat Snatch

BB Weights:

95/65

115/85

135/95

155/105

Partners Alternate Bike Calories as desired. Partners will alternate reps on the Squat Snatches.

Barbell class

CrossFit Texarkana – Border City Barbell Club

Barbell class 09/28/19

0:00-12:00 Fun new warm up
12:00-16:00 Additional mobilization and prep time.
focus today is on the feet! Take off and landing.
With barbell
4 x: 1 hang power snatch + 1 pressing snatch balance
4x : 1 hang power snatch + 1 heaving snatch balance
4x:1 hang power snatch + 1 ohs ( don’t move feet after pw snatch
Group 1
emom x3
snatch pull+ power snatch catching at parallel
Emom x 3
1 snatch full snatch catch at parallel ride down to bottom + 1 more ohs
Emom x 4 full snatch at 75%
Group 2
Emomx3
Set up
Pause above knee + snatch pull
Emom x3
Pause at knee + snatch pull + power snatch
Emom x 4
Power snatch+ pause at catch 3 seconds

Heavy cleans
work up to heavy power clean + 2 front squats ( working accurate foot position…. don’t reposition feet for FS

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9.27.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds @each

Hollow Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Superman Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

PVC V-Ups

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

MOBILITY

Couch Stretch: 90 Seconds Each Side

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

3 Pausing High Hang Power Cleans with 3 count pause in the hang position

5 Hang Power Cleans with a 3 count pause in the receiving position

5 Pausing Push Jerks with a 3 count pause in the receiving position

3 Push Jerks with a 3 count hold overhead

Primer

2 Rounds

3 Hang Power Cleans

3 Lateral Barbell Burpees

3 Push Jerks

3 Toes to Bar

*Performed with Lighter Weight*

1 Round

3 Hang Power Cleans

3 Lateral Barbell Burpees

3 Push Jerks

3 Toes to Bar

*Performed with Workout Weight*

Gut Feeling (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans 115/85

21 Lateral Barbell Burpees

12 Push Jerks 115/85

21 Toes to Bar

Rx+ 155/105

Gut Feeling Scaled (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans 75/55

21 Burpees

12 Push Jerks 75/55

21 knees to Chest

Rx+ 95/65

Cash Out

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (50′ Each Arm)

25 Hip Extensions

12 Single Dumbbell Alternating Box Step-ups (24/20)

Rest 2 Minutes Between Sets

9.25.19

CrossFit Texarkana – CrossFit

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Warm-up

6 Minutes For Quality:

Buddy 1

1 Round:

5 Ring Rows

10 Kettlebell Goblet Squats (Light Weight)

15 Sit-ups

Buddy 2

Easy Row

*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Primer:

1 Round

5 Calorie Row

5 Chest to Bar Pull-ups

5 Kettlebell Swings

5 Thrusters

Performed with Light Weight

1 Round

3 Calorie Row

3 Chest to Bar Pull-ups

3 Kettlebell Swings

3 Thrusters

Performed with Workout Weight

Workaholics (Time)

3 Rounds:

21/15 Calorie Row

15 Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters 75/55

Rx+ C2Bs, 95/65

*20 min Cap

Workaholics Scaled (Time)

3 Rounds:

18/12 Calorie Row

15 Jumping Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings 35/25

15 Thrusters 45/35

Cash Out

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (50′ Each Arm)

25 Hip Extensions

12 Single Dumbbell Alternating Box Step-ups (24/20)

Rest 2 Minutes Between Sets

9.24.19

CrossFit Texarkana – CrossFit

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Warm-up

100 Meter Run

30 Seconds Active Spidermans

30 Seconds Active Divebombers

100 Meter Run

30 Second Plank

30 Second Superman Hold

100 Meter Run

30 Second Right Side Plank

30 Second Left Side Plank

100 Meter Run

30 Second Right Side Dumbbell Overhead Hold

30 Second Left Side Dumbbell Overhead Hold

Dumbbell Warmup

Each Side With Single Light Dumbbell:

5 Deadlifts

5 Russian Dumbbell Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

MOBILITY (12:00 – 18:00)

Banded Shoulder: 1 Minute Each Side

Click Here

Pigeon: 1 Minute Each Side

Click Here

Couch Stretch: 1 Minute Each Side

Weightlifting

15 minutes to complete:

5×8 Dumbbell Strict Presses

-Use one dumbbell for the strict presses, completing 5 sets of 8 on each side

-Athletes can build in weight as they go, choosing loads that are challenging, but unbroken each set

Surfer on Acid (Time)

3 Rounds

400m Run

12 Burpees

Cash Out

For Time (12 Minute Cap):

50/35 Calorie Assault Bike

50 Handstand Push-ups (Strict for Rx+)

9.23.19

CrossFit Texarkana – CrossFit

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Warm-up

60 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

40 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

20 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

MOBILITY (12:00 – 15:00)

PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Sotts Press: 1 Minute

Overhead Squat (15 Minutes to build to a heavy complex )

1 Hang Power Snatch + 2 Power Snatches + 3 OHSs

Athletes should be making 7-10 attempts.

Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Rx 95/65

Rx+ 115/85