12.30.19

CrossFit Texarkana – CrossFit

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Warm-up

2 Rounds

45 Seconds Squats to Medicine Ball

45 Seconds PVC Pass Throughs

45 Seconds Box Step-ups

45 Seconds PVC Overhead Squats

45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Primer

3 Wallballs

3 Hang Power Snatches

3 Box Jumps

3 Front Squats

3 Cal Row

Fight or Flight (AMRAP – Rounds and Reps)

AMRAP 20 minutes

20 Wallballs 20/10, 9’ Target

20 Hang Power Snatches (65/45)

20 Box Jumps 24/20

20 Front Squats (65/45)

20/15 Cal Row

Rx+ 20/14, 10’/9’, 95/65

Back Squat (CASHOUT: 5×1 Tempo Back Squat + 2 Back Squats)

5s down + 1s Pause at bottom + stand

Then 2 Squats

Set 1: 60%

Set 2: 65%

Set 3-5: 70%

Barbell class

CrossFit Texarkana – Border City Barbell Club

3 min Row 1min 60%
1min 70%
1min 80%

Group warm up
Core activation/breathing
30 sec plank
30sec hollow body
10 Crocodile breaths

Barbell Warm up
10 alt single leg RDL.
5 muscle snatch.
5 front squats. sec hold at bottom.
5 overhead press 2 sec hold at bottom
5 Good morning’s into back squat
into 3 bear complex’s

EMOM X 5
Tempo Hang Power Snatch ( catch just above parallel) 2 second hold into squat.
0:00-1:00 50%
1:00-2:00 60 %
2:00-3:00 65%
3:00-4:00 60%
4:00-5:00 65%
3 min Rest
EMOMx5
Pause Snatch
Full Snatch, but pause 2 full seconds below the knee
0:00-1:00 70%
1:00-2:00 75%
2:00-3:00 70%
3:00-4:00 75%
4:00-5:00 80%
Rest 3 Min.
5 min to find a double
You may briefly reset.

Clean and Jerk
EMOM X 4 @70%
1 Clean pull
1 Hang Clean
1 Clean and Jerk
Rest 2 min
EMOM X 4 @80%
1 Hang Clean
1 Clean and Jerk

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12.27.19

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Easy Row

Active Samson

PVC Pass Throughs

45 Seconds

Moderate Row

Active Spiderman

PVC Overhead Squats

30 Seconds

Faster Row

Push-up to Down Dog

PVC Overhead Squats (More Narrow)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Bench Press (15 Minutes to build to a heavy 3)

Tempo Bench Press

3 seconds down, up

Warm-up

Primer

1 Round

6 Overhead Squats

3 Chest to Bar Pull-ups

6 Calorie Row

3 Burpee Box Jump Overs

Water Weight (Time)

3 Rounds:

25 Overhead Squats 45/35

15 Jumping Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jump Overs (24/20)

Rx+ 75/55, C2Bs

*25min Time Cap

Cash Out

5 Sets:

20 Abmat Sit-ups

3 Rope Climbs

Rest 1 Minute Between Sets

12.26.19

CrossFit Texarkana – CrossFit

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Warm-up

Teams of 2 Relay:

3 Rounds Each:

15 Lateral Line Hops

50′ Walking Lunge

100′ Bear Crawl

8 Minute Cap

Buddy Not Working is Holding Plank:

Round 1: Front Plank

Round 2: Right Side Plank

Round 3: Left Side Plank

Primer

1 Round

With Lighter Weight:

6 Russian KB Swings

12 Double Unders

6 KB Reverse Lunges (3 Each Side)

1 Round

With Workout Weight:

4 Russian KB Swings

12 Double Unders

4 KB Reverse Lunges (2 Each Side)

Punching Bag (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

10 Russian Kettle Bell Swings 53/3

40 Single Unders or 30 seconds of DU Practice

10 Kettle Bell Front Rack Reverse Lunges 53/35

40 Single Unders or 30 seconds of DU Practice

Rest 1 Minute Between Round

RX+70/53, 20 DUs

*each AMRAP starts with Russian KB Swings

12.24.19

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

12 Days of Christmas (Time)

For time:

1 Clean & Jerk 185/125 lbs

2 Bar Muscle Ups

3 Handstand Push Ups

4 Turkish Get Ups 53/35 lbs

5 Box Jumps 30/24 lbs

6 Pistols

7 Pull Ups

8 Burpees

9 Toes to Bar

10 Wall Balls 20/14 lbs

11 KB Sumo Deadlift High Pulls 70/53 lbs

12 Thrusters 115/75 lbs

*Perform movements in order of the song “12 Days of Chrsitmas.” 1 C&J……2 MU, 1 C&J…….3 HSPU, 2 MU, 1 C&J…etc

*Scale and modify accordingly

*45 Min Time Cap

12.23.19

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Easy Bike

Easy Row

Easy Shuttle Run

Glute Bridges

40 seconds

Moderate Bike

Moderate Row

Moderate Shuttle Run

Wall Squats

20 seconds

Fast Bike

Fast Row

Fast Shuttle Run

Jumping Air Squats

Dopamine (Time)

1 Round every 5 minutes for 5 Rounds

14/10 Cal Row

14×33 feet Shuttle Run

14/10 Cal Bike

Rest with remaining time

Scale: 10/7 Cal Bike and Row, 12 Sprints

Rx+ 20/14 Cal Bike and Row, 20 Sprints

Score slowest round

Decrease number of shuttle runs if athletes are not getting at least 60 seconds of rest

Back Squat (CASHOUT: Based off 5RM)

Back Squat Waves

Set 1: 6 reps @76%

Set 2: 4 reps @82%

Set 3: 2 reps @88%

Rest 3 minutes

Set 4: 6 reps @82%

Set 5: 4 reps @88%

Set 6: 2 reps @94%

Rest 3 minutes

Set 7: 6 reps @88%

Set 8: 4 reps @94%

Set 9: 2 reps @100%

Barbell class

CrossFit Texarkana – Border City Barbell Club

3 min Row
1min 60%
1min 70%
1min 80%

Group warm up
Core activation/breathing
30 sec plank
30sec hollow body
10 Crocodile breaths

Barbell Warm up
10 alt single leg RDL.
5 muscle snatch.
5 front squats. sec hold at bottom.
5 overhead press 2 sec hold at bottom
5 Good morning’s into back squat
into 3 bear complex’s

10 min with barbell or pvc add weight.
1 high hang power snatch
1 OHS
1 snatch balance.

10 min start with weight from above, adding weight

1 Power snatch + OHS (work on not repositioning feet after snatch.

power jerk from rack
build to a heavy double.

clean deadlift
4 @ 80%
3@90%
3@ 100%
3(2%110)

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12.20.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Row

Plate Hops

Moderate Row

Plate Counterbalance Squats

Faster Row

Plate Front Raise to Overhead

Glute Bridges

Single Leg Glute Bridges (30s Each Side)

Glute Bridge Walkouts

Jumping Air Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Thruster (15 Minutes to build to a Heavy Single)

taken from the rack

Warm-up

Primer

6 Calorie Row

3 Thrusters (Workout Weight)

Blitz (Time)

5 Rounds

20/15 Cal Row

10 Thrusters

Scaled 75/55

Rx 95/65

Rx+ 115/80

Cash Out

Bike Recovery

3 Rounds (12 Minutes Total):

3 Minutes Light

1 Minute Moderate