CrossFit Texarkana – CrossFit
Warmup (No Measure)
0:30 at each movement/0:15 Transition
BW Kang Squats
Side to Side Squats
Except for the row and elbow jacks all movements are done with the hands behind the head.
Gymnastics (No Measure)
Every 1:30 x 10 sets
3 Strict T2B (or as high as you can get your feet)
These will be truly strict T2B. No momentum is allowed whatsoever! You will begin each rep from a hollow position. It doesn’t matter whether or not you can get your toes all the way to the bar. Just perfect form with whatever ROM you have!
Every 2:30 x 4 Sets
Front Squat w/0:05 Lowering Phase x 2 Reps
Sets 1-2 @ 65% of 1RM Front Squat
Sets 3-4 @ 75% of 1RM Front Squat
Partner Matt 16 (Time)
Teams of 2
16 Deadlifts (225/155)
16 Hang Power Cleans (155/105)
16 Push Presses (115/85)
800m Wreckbag/Medball Run in-between rounds. (Alt Every 200m)
1 BB per athlete. You will unload/reload you weight after each movement. This is you go I go style. One partner will do 16 deads then you will do 16 deads, and so on and so forth.