CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1 Round:
1 Lot Trip
0:20 Sword w/ PVC
0:20 Staff w/ PVC
0:30 Open Book Stretch
0:30 Half Split Pose
24 Mt.Climbers Push Up (every 6 mt.climbers do 2 push ups)
6 Sotts Press w/ PVC
6 Elbow Rotations w/ Empty Barbell
6 Kang Squats w/ Empty Barbell
6 Bent Over Row w/ Empty Barbell (hold 0:05 at top)
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat:
3 @ 50%
2 @ 75%
1 @ 85%
1 @ 90%
1 @ 95%
Rest 2-4 min between lifts
Strict Press:
3 @ 50%
2 @ 75%
1 @ 90%
Rest 2-4 min between lifts
Deadlift:
3 @ 60%
2 @ 75%
1 @ 85%
1 @ 90%
*3 attempts at each max lift
*Your score is the total of each heaviest lift
Cashout (No Measure)
3 Giant Sets:
9 Double Kettlebell Hang Cleans (35/26)
50ft Double Kettlebell Front Rack Walking Lunges (35/26)
6 Max Strict Ring Dips (Modification= https://youtu.be/oBcHp3VwMWw or https://youtu.be/npnDSS-iVqw)