Cindy

CrossFit Texarkana – CrossFit

Warm-up

300m row

20 Single Unders (Two Feet)

20 SingleUnders (Right Foot)

20 Single Unders (Left Foot)

3 Min Double Under Practice (6 Double Unders)

1 Minute Couch Stretch ( Each side )

30 Second Pigeon ( Each Side)

30 Second Open Half Kneeling Dynamic Stretch. (Each Side)

3 Walkouts. 3 push ups with each walkout.

30 Seconds Russian Baby makers.

2 rounds

3 scap pulls

3 hollow to arch

3 strict pull-ups or ring rows.

2 rounds

3 pull ups (Kipping or strict)

3 push ups

5 squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
If your last PR was over 20 Rounds:

Do

5 Strict Pull ups.

10 Strict Hand Release Push-ups

14 Pistols

Cash Out

shoulder mobility

bands 2 min each side

lacrosse ball 2 min each side

2.28.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3 Rounds

250m Row

5 Strict Pushup Burpees (Gymnastic Style)

30 Banded Good Mornings

Strength/Skills (Weight)

EMOM For 16:00 (8 Rounds):

1) 1 Library Deadlift (80%+ of 3RM)

2) 7-10 GHD Situps or 10-15 Weighted Situps (35#/25# DB)

Snowmageddon (AMRAP – Reps)

Teams of 2

24:00 AMRAP

3 Power Snatch

6 Bar Facing Burpees

150m Run

Partners will take turns doing the power snatch/BFB couplet, but you will each run the 150m together each time. You may sub a 200m Row or a 500m Bike for the run. The run counts as 2 Reps (1 Rep per athlete).

The starting Rx weight for the power snatches is 75/55. You will have the option to stay where you are or add weight each round.

Your score at the end of the WOD will be the total number of reps accumulated between you & your partner PLUS the heaviest combined power snatch weight that was successfully lifted. For instance, if you get 12 total rounds at 11 reps per round that’s 132 reps, and if one team member snatched 135# & the other 105#, that would be 240# total, which you would then add to 132 for a total score of 372.

Barbell Class

CrossFit Texarkana – Border City Barbell Club

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General Warm Up

Wrist circles

Elbow circles

Seal swings

Over & backs

Freestyle bounce

Arm circles – forward and backward

Trunk rotations

Hip circles

Bow & bend

Knee circles

Leg swings

Squatting ankle stretch

Russian baby maker

Barbell Warm up

5 Snatch High pulls

5 Tall Snatch Muscle Snatch

5 BTN press, Snatch Grip

5 Press in Snatch Position(sotts press)

5 OHS

5 Drop Snatch

Snatch skill

5 rounds ( May increase weight)

1 Snatch Pull.

1 Tall Muscle Snatch.

1 Muscle Snatch into Squat.

Snatch EMOM

0:00-1:00 2 @60%

1:00-2:00. 2 @ 70 %

2:00-3:00. 2 @ 70 %

Snatch (every 2 min)

8 minutes to build to a heavy triple

(Free Time) Work on weakness

02/26/2021

CrossFit Texarkana – CrossFit

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02/25/21 (No Measure)

5 double unders day 5 3min clock

high knees

butt kicks

inchworm

spiderman

5min of mobility

ankles and calves

handstand EMOM (score max HSPU )

12min EMOM

1. 2-4 strict HSPU

*dificulty option: deficit

*scaling option: negatives

2. Handstand walk or shoulder taps

3. 3-5 strict dips

*dificulty option: weighted

4. Rest

Flight Simulator (Time)

for time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

double unders for time

*you must stop after each round is completed

*if you break during a set you must start that number back over again

*Example: if I am on the round of 20 and I break at 19 I start over on the round of 20

20 min Time CAP

if doing singles double the reps unless you feel your not able to make it under the CAP

Cash Out

weighted tabata plank hold

Metcon (Time)

extra comp work

3 rounds for time

5 hang power snatch 155/105

5 high box jumps(athlete choice)

02/25/21

CrossFit Texarkana – CrossFit

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02-24-21 (No Measure)

4 double unders day 4 3min clock

3 rounds

bar

5 RDL

5 hang clean

5 front squat

5 split jerks

5min mobility

shoulders, hips

bands foam rollers etc.

coaches choice

Clean and Jerk (7×1 power clean+1 front squat+1 hang clean+1 jerk)

add weight at your own comfort level

chewy (Time)

12-9-6-3

power clean 115/75

toe to bar

S2OH 115/75

RX+155/105

this workout is meant to be fast

Metcon (Time)

Comp extra work

30-20-10

row for cal

ring dips

02/24/21

CrossFit Texarkana – CrossFit

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02/24/21 (No Measure)

3rd day 3 double unders 3 min clock

mat trips

spiderman

10 air squats

samson

10 push-ups

over under

10 jumping jacks

gymnastics bear crawl

high knees

butt kicks

gymnastics strength and skill work (no measure)

12min EMOM 40s work 20s rest

scapular pulls/shrimp

L-sit hold

MU transition+dip

RX+

muscle ups

hollow rock plate pass

02/24/21 (AMRAP – Rounds and Reps)

12 min AMRAP

20 Wallball 20/14

30 double unders

10 chest to bar

RX+

4 muscle ups each round

Yoda

CrossFit Texarkana – CrossFit

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02/21/21 (No Measure)

Foam Roll

2 min run row or bike

2nd day 2 double unders (3min clock)

5 min of mobility

recommended

Ankles ,lower leg, hips, shoulders

coaches choice

5 min running clock

bar or PVC

5 power snatch from hip

5 power snatch from knee

5 power snatch from below knee

5 OH Squat

Snatch (7×1 power snatch+1 OHS+1 hang power snatch+1 OHS)

if you feel comfortable add weight, if not stay light and work technique

02/23/21 (Time)

For time:

500m row

4 rounds

15 russian swings 53/35

5 OH lunge R 53/35

5 OH lunge L 53/35

then

500m row

*you must switch hands on the lunge when you switch legs

Cash Out

3- 4 rounds

1 min Bike

1 min Handstand hold or Handstand Modification hold.

1 min rest

Open WOD 12.1

CrossFit Texarkana – CrossFit

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02/22/21 (No Measure)

2 Min Row.

3 min clock to work on double unders

1 double under (work on getting 1 double under)

5 min running clock

8 burpees

8 KB front squat

8 KB clean and jerks(light)

5 min of mobility

wrist mobility

work hamstrings, lower back, chest/shoulders bands foam rollers etc.

coaches choice

Front Squat (5×3@ 85%)

Warm up to 85% !!

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Cash Out *Hollow Body (no score)

Tabata Hollow Body Hold

2.21.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

400-300-200-100m Jog

0:30 Gymnastic Style Elbow Plank After 400/200m

15 AbMat Situps After 300/100m

12:00 Cap

Core Conditioning (AMRAP – Reps)

0:30 on/0:30 off for 20:00:

1) BB Rollout to Muscle Clean & Press (75/55)

2) Calorie Row @ RPE 7-8

The goal for the BB/Core movement should be 4-5 reps each interval.

The pace on the bike should be slightly harder than a conversation pace. We’re looking to achieve aerobic restoration.

Partition Participation Party (Time)

Teams of 2

For Time:

400 Situps

200 Calorie Bike/Row

100 Bench Press (135/95)

Partition anyway you like.

2.20.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Invictus Bulletproof Wrist Protocol

Upper Body Spealler

Hip Halo Plyometruc Protocol

Snatch Work (No Measure)

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

High Hang Power Snatch + Snatch Push Press + Snatch (Power or Full)

Go @ 55-60% 1RM Snatch

Clean Work (No Measure)

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

Tempo Clean Lift Off + Clean (Power or Full)(0:03 up/0:03 hold/0:03 down)

Go @ 70-75% of 1RM Clean

Jerk Work (No Measure)

Every 2:30 For 15:00 (7 Sets):

BTN Push Jerk + Push Jerk + BTN Split Jerk + Split Jerk

Start @ 40% of 1RM Push Jerk & Build

Go from rack.

Closing Time (Weight)

Teams of 2

EMOM For 20:00 (10 Rounds of Each Movement):

1) 30 Double Unders

2) Power Snatches*

Partner A will do one of the movements while Partner B does the other. Switch duties every minute.

*Power Snatches:

R1-4) 5 Reps @ 95/65

R5-7) 4 Reps @ 115/85

R8-10) 3 Reps AHAP

Score heaviest combined weight lifted.