11.24.20

CrossFit Texarkana – CrossFit

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Warm up (No Measure)

2 Rounds:

1:00 Single Unders

1:00 Down Dog

1:00 Side Plank (0:30 each side)

2 Rounds:

5 KB Deadlifts

5 KB Goblet Squats

5 KB Swings

*Double Under practice and Kettlebell instructions

Head Spin (Time)

For Time:

100-80-60-40-20

Double Unders

50-40-30-20-10

Russian Kettlebell Swings

Alternate between Double Under and Kettlebells

After Each Round:

100m Single Kettlebell Farmers Carry (50/35)

11.23.20

CrossFit Texarkana – CrossFit

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Warm up (No Measure)

1:00 Easy Row

0:30 Active Samson

0:30 Air Squats to Medicine Ball

1:00 Moderate Row

0:30 Active Spiderman

0:30 Medicine Slam Ball

1:00 Fast Row

0:30 Push Up to Down Dog

0:30 Leg Lifts over Medicine Ball

With Medicine Ball:

5 Front Squats

5 Push Press

5 Thrusters

5 Wallballs

Chasing Waterfalls (Time)

For Time

4 Rounds:

30/24 Calorie Row

30 Wallballs (20/14)

30 AbMat Sit-ups

11.22.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

10:00 AMRAP

8 Calorie Row

10 Medial Box Jumps (5R5L)

0:12 Hollow Bar Hang

Strength/Skills (Weight)

Weighted Strict Pullups

6 Sets of 3

0:15 German Hang in-between sets.

Form on bodyweight strict pullups should be impeccable before adding additional weight.

Son of a Motherless Goat (AMRAP – Reps)

Teams of 2

4:00 AMRAP

30 Calorie Row

20 Box Jump Overs (24/20)

10 Hang Power Cleans (95/65)

Rest 4:00

4:00 AMRAP

30 Calorie Row

20 Box Jump Overs (24/20)

10 Hang Power Cleans (115/85)

Rest 4:00

4:00 AMRAP

30 Calorie Row

20 Box Jump Overs (24/20)

10 Hang Power Cleans (135/95)

Rest 4:00

4:00 AMRAP

30 Calorie Row

20 Box Jump Overs

10 Hang Power Cleans (155/105)

Score Total Reps

Split reps down the middle.

Begin each new AMRAP where you left off on the previous one. The only dofference is that yoir weight will be heavier.

11.21.20

CrossFit Texarkana – CrossFit

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Barbell Warmup (No Measure)

Spealler

3 Rounds (5/2.5# Plates)

5 Front Raises

5 Lateral Raises

5 W-Y Negatives

5 Snow Angels

5 Bent Over I-Y-T’s

Sots Press

5 Sets of 5 w/PVC

Clean Work (Weight)

Tall Clean

5 Sets of 3

Begin w/Empty BB & Build

Snatch Work (Weight)

Every 2:00 For 16:00 (8 Sets):

Snatch Pull x 4 Reps @ 80% 1RM Snatch

Snatch Work (Weight)

Every 2:00 For 16:00 (8 Sets):

Snatch Pull x 4 Reps @ 80% 1RM Snatch

Back Squat (Weight)

Every 2:00 For 16:00 (8 Sets):

Back Squat x 6 Reps @ 55% (2020 Tempo)

Pinch Me I’m Dreaming (AMRAP – Reps)

Teams of 2

25:00 AMRAP

50/35 Calorie Bike

50 DxPlate Pinch Hang Power Cleans (25/15)

50 DxPlate Pinch Reverse Lunges (25/15)

50 Deadlifts (205/145)

200m DxPlate Pinch Carry (25/15)

Alternate Reps as Desired.

Alternate Carry Every 100m.

Every 50m = 1 Rep

11.20.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Coach’s Choice

Leathal Weapon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



[Continue to Add 1 Round of “The Chief”]

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

*200m Run= 2 Reps

Cashout (No Measure)

3 Rounds:

15 Barbell Hip Thrusts

0:30 Side Plank (Each Side)

11.19.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Easy Row

0:30 at Each Movement:

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

5 Hip Hinges w/ PVC

10 Leg Swings Forward/ Backward and Lateral (each side)

On the Rower:

0:30 Arms only

0:30 Arms and Hip

0:30 Full Stroke

0:30 Legs only

0:30 Legs and Hips

0:30 Full Strokes

5K Row (Time)

For Time:

5K Row

*30:00 Time Cap

*Make a partner WOD to scale

11.17.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds

30-45 Seconds Each:

Single Unders

Active Samson

Lateral Squats youtu.be/yWp4S8VOF0Q

Inchworm to Push-up

Air Squats

MOBILITY:

1:00 Overhead Stretch on Wall youtu.be/r5EAYPqCd_E

1:00 Barbell Ankle Stretch youtube.com/watch?v=VSqAZzdB-UA

Burgener with PVC

Power Snatch

Build to a heavy Power Snatch in 10:00

Primer (No Measure)

10 Scap Pull-ups youtu.be/ORkwXCf7fko

10 Kip Swings

5 Knees to Chest

5 Toes to Bar

5:00 Double Under practice

Little Foot (AMRAP – Rounds and Reps)

AMRAP 12:

25 Double Unders

9 Toes to Bar

25 Double Unders

9 Hang power Snatches (95/65)

Cashout (No Measure)

4x200m Farmers Carry with Kettlebell

Rest as needed between sets (use a weight you can do 200m unbroken)

11.16.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2:00 Row

0:45 Frog Pose

10 PVC Pass Throughs

10 Active Samson Lunges

12 Duck Walks (6 Forward+6 Backward)

10 Hollow Pulses

10 Arch Pulses

10 Scap Shrugs

Jackie (Time)

For Time:

1,000 Meter Row

50 Thrusters (45/35)

30 Pull-ups

Cashout (No Measure)

1 Round:

0:30 Handstand Hold

1:00 Couch Stretch (each side)

0:30 Handstand Hold

1:00 Pigeon Hold (each side)

0:30 Handstand Hold