CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

2 Lot Trips

8 Duck Walks Steps (4 Forward+ 4 Backward)

8 PVC Pass Throughs

8 PVC Hip Hinge

8 PVC Overhead Squats

4 Hollow Body to Superman Hold (Hold 0:10 in each position, try not to break) https://youtu.be/_1LXu5T8AO4

8 Dynamic Scorpion

Burgener Warmup (With Cues) (No Measure)

1. Down and Finish (Speed Thru The Middle)

2. Elbows High and Outside (Bar Close)

3. Muscle Snatch (Snappy Turnover)

4. Snatch Lands 2″, 4″, 6″, Full Depth (Foot Work)

5. Snatch Grip Push Press (Overhead Strength)

6. Overhead Squat (Core Strength)

7. Heaving Snatch Balance (Fast Hands)

8. Snatch Balance w/o a Dip (Fast Hands, Fast Feet)

9. Snatch Balance w/a Dip (Fast Hands, Fast Feet)

Stub Hub (Time)


Toes to Bar

Power Snatches (95/65)

Directly Into…


Box Step ups

Overhead Squats (95/65)

Cashout (No Measure)

2-3 Rounds:

0:30 Half Bow Stretch

0:30 Twisted Cross

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