Blog Post

4.17.18

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Gymnastics

EMOMx7

5 Pullup Variations

Level 1: feet at half length

2: feet at full length

3: feet elevated

4: Pullups

5: 2 C2Bs+2 Strict Ring dips

All movements are Strict

Levels are based off your current ability:

1. No pullups

2. 1-3 Strict pullup

3. 3-5 Strict Pullups

4. 1-5 Strict C2Bs

5. 5+ Strict C2Bs

Shoulder Press (5×10)

Based off 90% of 1RM

5 reps @40%

3 reps @50%

5 set of 10 reps @60%

4.17.18 Functional Fitness (Time)

21-15-9

KB Swings 35/25

Burpees

7min Cap

4.17.18 High Performance & Competitor (Time)

21-15-9

Power Snatches 65/45

Burpees

Rx+ 75/55, Bar Facing Burpees

7min Cap

Cash Out

3 Rounds

10 PVC Pass-Throughs

Warrior Squat 15 seconds each side