Blog Post

6.20.17

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

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

Snatch (Heavy)

Every 90s for 5 Rounds perform 1 Snatch High Pull + 1 Power Snatch

Then Every 90 s for 5 Rounds perform 1 Full Squat Snatch

Weight can progress

6.20.17 Functional Fitness (Time)

30-25-20-15-10

Wallballs 14/10

Plate Jumps 8″/4″ (2plates/1plate)
Women- 8ft wallball target

Men- 9ft wallball target

6.20.17 High Performance (Time)

50-40-30-20-10

Wall balls 20/10

Box Jumps 24/20
WAllball targets are 9ft for all athletes

6.20.17 Competitor (Time)

50-40-30-20-10

Wallballs 20/14

Box Jumps 24/20
15min Cap

Add remaining reps to cap as seconds (61 reps= 1:01 added to 15min)

Cash Out

200m Run

Rest 30s

400m Run

Rest 60s

600m Run

Rest 60s

400m Run

Rest 30s

200m Run