11.30.19

CrossFit Texarkana – CrossFit

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Burgener Warmup (With Cues) (No Measure)

1. Down and Finish (Speed Thru The Middle)

2. Elbows High and Outside (Bar Close)

3. Muscle Snatch (Snappy Turnover)

4. Snatch Lands 2″, 4″, 6″, Full Depth (Foot Work)

5. Snatch Grip Push Press (Overhead Strength)

6. Overhead Squat (Core Strength)

7. Heaving Snatch Balance (Fast Hands)

8. Snatch Balance w/o a Dip (Fast Hands, Fast Feet)

9. Snatch Balance w/a Dip (Fast Hands, Fast Feet)

Snatch Work (Weight)

Every 2:00 for 16:00 (8 Sets)

1 Muscle Snatch

1 Power Snatch

1 Squat Snatch

*All from the ground.

Clean Work (Weight)

Every 2:00 for 16:00 (8 Sets)

1 Clean Lift Off

1 Clean Pull

1 Squat Clean

Jerk Work (Weight)

EMOM x 8:00

1 Pause Push Jerk (0:02 in Dip & Catch)

1 Split Jerk (No Pause)

11.29.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Bike

Front Plank

Inchworm to Push-ups

Moderate Bike

V-Ups

Glute Bridge Walkouts

Faster Bike

Mountain Climbers

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Deadlift (Every 2 minutes: 1 Tempo DL (5s up, 5s down))

1@50%

1@55%

1@60%

3 sets to build to a heavy tempo single

Warm-up

Primer

1 Round

5 Shuttle Runs

10 Sit-ups

3 Deadlifts

Steam Roller (Time)

5 Rounds

12x30ft Shuttle Sprints

25 Abmat Sit-ups

2-4-6-8-10 Deadlifts 185/135

Rx+ 25/20 Cal Bike, 225/155

Front Squat (CASHOUT:)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

5 Seconds Down

2 Seconds Pause

Aggressively Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

11.27.19

CrossFit Texarkana – CrossFit

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Warm-up

45 Seconds

Easy Bike

PVC Strict Press & Reach

PVC Straight Leg Swings (15 Seconds Each Side)

Moderate Bike

PVC Sotts Press

PVC Pass Throughs

Faster Bike

PVC Lift Offs

PVC Lat Stretch

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Power Snatch (3 Position Snatch: Every 3 minutes x5 )

Complex to be done Unbroken. no dropping the bar, no pausing at the floor to reset

Power Wheels (AMRAP – Rounds and Reps)

3x AMRAP 3:

12/9 Calorie Row

4 Power Snatches 95/65

Rest 3 Minutes

Rx+ 135/95

Bench Press

11.26.19

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

1:30 Row

3 Scap Pull

3 Hand Walk-Outs with pushup

3 Spiderman and Reaches each side

200m Run

5 Kip Swings

30s Plank Hold

5 Reverse Lunges each side

30s Row

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

Warm-up

Primer

@ lighter weight

200m Run

5 Power Cleans

5 Push Jerks

@ WOD weight

100m Run

2 Power Cleans

3 Push Jerks

Snack Bar (Time)

3 Rounds

400m Run

10 Power Cleans

10 Push Jerks

Rx 95/65

Rx+ 135/95

Cash Out

3 Rounds

EMOM x3

8 Burpee Box Jump Overs

Rest 1minute

11.25.19

CrossFit Texarkana – CrossFit

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Warm-up

2 Rounds

30s @each

Spiderman And Reach

Single Unders

Samson

Russian Kettle Bell Swings

2 Rounds

200m Row

15 PVC Pass Throughs

10 Oil Pumpers

Barbell Prep

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Back Squat (15 minutes to build to a heavy 5 reps)

Warm-up

Primer

10 Dumbbell Waiter Squats each side (light weight)

20 Double Unders

3 Pull-ups

200m Row

20 Double Unders

4 Dumbbell Power Snatches (WOD weight)

Taco Bell (2 Rounds for time)

@3, 2, 1, GO

3 Rounds

150 Single Unders

10 Dumbbell Power Snatches 35/25

@ 10:00

500m Row

9 Strict Ring Row

500m Row

7 Strict Ring Rows

500m Row

5 Strict Ring Rows

Rx+ 100 Double Unders, 50/35, Strict Pull-ups

*9m Cap on part 1

Taco Bell Competitor (2 Rounds for time)

@3, 2, 1, GO

3 Rounds

100 Double Unders

10 Power Snatches 70/50

@10:00

900m Row

9 Ring Muscle-ups

700m Row

7 Ring Muscle-ups

500m Row

5 Ring Muscle-ups

*9m Cap on Part 1

Cash Out

3 Sets

14 Front Rack Step Back Lunges

21 Glute Bridges

Rest 3 minns

*addd weight as desirred

11.24.19

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Partner Warmup

2-4-6-8-10

Calorie Row

60′ KB Front Rack/Suitcase Carry (30R30L)

10 Lateral Plate Jump Overs

Partner A does 2 Cals, 60′ & 10 Jumps, then Partner B does 2 Cals, 60′ & 10 Jumps, then 4,60′ & 10, & so forth. Only one partner works at a time.

Pullup Strength (No Measure)

4 Sets:

Accumulate 0:30 in a chin over bar hold (underhand grip)

8 Barbell Rollouts after each set

Jerk Accessory Exercises (4 Rounds for weight)

Every 4:00 for 20:00

R1 – Find a 3RM Tall Jerk (Flat Footed, Bar at Forehead)

R2 – Find a 2RM Tall Jerk (On Toes, Bar at Forehead)

R3 – Find a 1RM Tall Jerk (Flat Footed, Bar on Shoulders)

R4 – Find a 1RM Jerk Balance

Pandora’s Box (Time)

Teams of 3

300 Box Jumps (24/20)

Alternate Every 10 Reps

One partner works, another partner rests, and the other partner holds a standing double KB Front Rack (35/26). The partner coming off the box will rest, the partner coming off the front rack hold will start their next set of box jumps, & the partner who’s resting will rotate into the front rack hold.

Every 6:00 starting on the 0:00

30 Double KB Hang Squat Cleans (Alternate Every 5 Reps). One partner works while the other two partners rest. Upon completion resume the box jumps.

36:00 Cap

Rx+ 30/24, 53/35

11.22.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Row

Medicine Ball Deadlifts

Box Step-ups

Moderate Row

Squat to Medicine Ball

Lateral Box Step-Overs

Faster Row

Medicine Ball Thrusters

Box Jump with Step Down

*All Performed To Lowest Box Setting

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Romanian Deadlifts

5 Russian Dumbbell Swings

5 Waiter Squats

5 Strict Press & Reach

5 Front Rack Reverse Lunges

Primer

4 Wallballs

4 Single Arm Dumbbell Snatches

4 Box Jumps

4 Single Arm Dumbbell Clean and Jerks

4 Calorie Row

Singled Out (AMRAP – Reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

*step-ups are allowed

11.20.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Single Unders

PVC Pass Throughs

PVC Straight Leg Swings (15 Seconds Each Side)

Quick Single Unders

PVC Lat Stretch

PVC Overhead Squats

Higher Single Unders

Narrower PVC Pass Throughs

Narrower PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Overhead Squat (15 minutes to Build to a Heavy Pausing Single )

3 count pause at the bottom

Warm-up

Primer

5 Overhead Squats

10 Double Unders

5 Deadlifts

10 Double Unders

Double Jointed (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats 65/45

40 Seconds of Practice or 45 Single Unders

15 Deadlifts 65/45

40 Seconds of Practice or 45 Single Unders

Rx+ 95/65, 30 DUs

Cash Out

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

11.19.19

CrossFit Texarkana – CrossFit

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Warm-up

400 Meter Easy Run

30 Seconds

Easy Bike

Easy Row

Active Spidermans

Moderate Bike

Moderate Row

Mountain Climbers

Faster Bike

Faster Row

Burpees

Primer

100 Meter Row

100 Meter Run

5 Burpees

Sea Horse (Time)

3 Rounds

800 Meter Row

400 Meter Run

20 Burpees

Cash Out

4 Giant Sets For Quality:

10 Horizontal Ring Rows

:10-:20 Second Ring Support Hold*

*Chest on Rings