Blog Post

5.18.18

CrossFit Texarkana – CrossFit

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Warm-up *Barbell 3s (No Measure)

3 Lot Trips

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

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

Gymnastics

Every 30 seconds for 7 sets

4 Handstand Pushups Variations

Based off athlete’s current level

1. Kipping Pushups

2. Strict Pushups from knees

3. Strict Pushups

4. Kipping HSPUs

5. Strict HSPUs

If at any point reps can not be completed, continue with lower difficulty level

Rest 60 seconds

Using the last movement used, complete as many unbroken reps as possible

4.18.17 Functional Fitness (AMRAP – Rounds and Reps)

8 minute AMRAP

5 Front Squats 95/65

8 Burpees

4.18.17 High Performance (AMRAP – Rounds and Reps)

8 minute AMRAP

5 Overhead Squats 95/65

8 Bar Facing Burpees

4.18.17 Competitor (AMRAP – Rounds and Reps)

8 minute AMRAP

5 OHS 115/75

8 Bar Facing Burpees

Cash Out

200m Medball/dball walk with weight at belly

New Section

RUNNING PROGRAM

to be done in place of WOD or at least 4 hours between each

3 Rounds

600m Run 10-15 seconds slower than mile pace or RPE 5-6

rest 90 seconds

Rest 4 minutes

3 Rounds

200m Run 10-15 seconds faster than mile pace or RPE 7-8

rest 90 seconds

Rest 3 minutes

500m Run at mile pace RPE 6-7

rest 90 seconds

Rest 3 minutes

3 Rounds

200m Run 10-15 seconds faster than mile pace or RPE 7-8

rest 90 seconds