2.22.19

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm up ( Pot Luck) (No Measure)

3-5 Min Mobility

Foam Roll/ Lacrosse Ball/ Bands

2 min Row

0:30 Alternating Couch Stretch

0:30 Alternating Side Lunge

0:30 Active Samson

3 Walk outs

0:30 Pole/Rig/Rack Assisted Squat Hold

0:30 Ankle Stretch (on the wall )

10 Med ball Cleans

Then..

4 Rounds

Row

:30 on :30 building pace

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Bench Press (3X10 )

Add 5 pounds to Jan,4 workout

Grip it! Grip it Good

CrossFit Texarkana – CrossFit

View Public Whiteboard

General Warm Up

3-5 Foam Roll.

2 min Run ,Row or Bike

1 min couch stretch 30 sec. each side

1 min pigeon 30 sec. each side

wrist stretch.

With a KB

5 min reps for quality. (This is a warm-up)

5 KB Deadlifts.

5 Russian swings.

5 Goblet Squats with 2 second pause at the bottom.

5 burpees.

Deadlift (3X10 )

Add 5-10 pounds to weight used on 1/6

Metcon (AMRAP – Reps)

Three 5 min rounds

200m Suitcase carry 53/35

then AMRAP of:

5 Burpees

10 Russian KB swings 53/35

Rest 2 min after each round.

Score total rounds and reps.

RX+ Farmers Carry

Cashout (No Measure)

2-3 rounds

1:00 easy bike

1:00 min plank

:30 seconds each side

Couch

Pigeon

Single Leg raise with band

Promise Land

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warmup (No Measure)

5 Min Mobility foam roll/ Lacrosse ball… ( calf, ankle ,quads, forearms, lats,shoulders)

:30 single unders both feet

Rest :20

:30 Single unders each side.

10 Arm Circles Wrist Stretch

:30 Second thread the needle (each side)

10-15 Scapular Push ups

5 walk outs

6 Alt Sampson (3 each side)

4 Oil Pumpers

PVC Warm Up

Sword

Staff

10 PVC pass throughs

Lat stretch with PVC

5 Scapular pulls or shrugs

5 Kipping swings or ring rows

SNATCH/CLEAN AND JERK (2,2,2,2,2)

2 Snatches

2 Snatches

2 Snatches

2 Clean and Jerks

2 Clean and Jerks

Increase weight after each set.

Rest 2 minutes between sets

The Promise Land (AMRAP – Rounds and Reps)

12 AMRAP

3 Snatches, 115/80 lbs

6 Clean & Jerks, 115/80 lbs

9 Pull Ups

54 Double Unders

RX + 135/95

Chest-to-bar Pull-ups

1/14/22

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up (No Measure)

3-5 Foam Roll

500m Row

1:00 Seal pose or Sphinx

1:00 Inchworm to Pushup to Down Dog

0:30 Scorpion

0:30 Torso rotations on box (each side)

300m Row

0:30 Jumping jacks

0:30 Box Step overs

0:30 Sprawls

100m Row

5 Burpees

5 Box Jump overs

Jack and The Box- Partner (Time)

Partner WOD For Time

3,000m Row

AMRAP: Burpee Box Jump Overs (24/20)

*Partner rows 250m and switch until 3,000m is complete

*In comments put how many burpee box jump overs completed

Jack and The Box- Individual (Time)

Individual option:

1,500m Row

AMRAP: Burpee Box Jump Overs

*1:1 the time it took to row 250m for burpee box jump overs

Cashout (No Measure)

800m Run

OR

Single or double Tabata:

Plank rows w/ DB (light weight)

Ab Mat sit ups

Bulldog

CrossFit Texarkana – CrossFit

View Public Whiteboard

Gymnastics Pull -UP warm up and Skill Work (No Measure)

5 Min Mobility foam roll/ Lacrosse ball… ( calf, ankle ,quads, forearms, lats,shoulders)

:30 single unders both feet

Rest :20

:30 Single unders each side.

10 Arm Circles

Wrist Stretch

10 Alt Birddogs

:30 Second thread the needle (each side)

10-15 Scapular Push ups

5 walk outs

10 PVC pass throughs

:30 Lat stretch with PVC

:30 Second Childs Pose Elbows in with PVC

10 Hollow Body with PVC

10 Superman with PVC

10 Scapular pulls or shrugs

6 hip taps

10 Kipping swings or ring rows

2 min double under practice.

Gymnastics skill Muscle Up/ Kipping Pull ups (No Measure)

Take 10 minutes to work on a gymnastic skill. This is skill work on endurance or strength.

Don’t work until failure, rest as needed.

MG: Bulldog (Time)

For time:

55 meter Row

155 Double Unders

55 Pull ups

Cashout (No Measure)

Shoulder Mobility

and

3-4 Rounds

1 minute bike

30 second front rack hold with barbell. Use 100-110% of front squat max. (off of rack)

1 minute rest