Blog Post

8.26.19

CrossFit Texarkana – CrossFit

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Warm-up

30 seconds at each

Walkouts

Glute Bridges

Slow Air Squats

Single Leg Glute Bridges (30s Each)

Active Spiderman + Hamstring Stretch

Glute Bridge Walkouts*

*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.

Warm-up *Barbell 3s (No Measure)

1 Round

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Back Squat (3×3)

Based off 90% of 1RM

5@40%

5@50%

5@60%

3@70%

3@80%

3+@90%

Warm-up

Primer

5 KB Deadlifts

5 Russian KB Swings

5 KB Swings

5 Push Presses

5 Front Squats

5 Thrusters

Sucker Punch (Time)

21-18-15-12-9:

Kettlebell Swing 35/25

Thrusters 45/35

Rx+ 53/35, 75/55