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BCBB

CrossFit Texarkana – Border City Barbell Club

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Warm-up

Row .30 on .30 off 5 rounds. Increasing in intensity.

Group warm-up

Barbell Warm up

5-7 reps of the following:

Snatch grip RDL

Muscle snatch

Front squat

Snatch grip behind the neck push press

Snatch drops( working lower)

OHS

Tall Snatch

10 hang power snatch+OHS

Snatch Complex #1

Snatch set up.

Pause snatch at knee (2 count) Catch above parallel. 4×3 (keep light)

Snatch Complex #2

Hang Snatch (mid thigh) into full or power snatch 4X3

(may add weight after each set )

Clean and Jerk

Clean Set up.

Clean pull + hang full or power clean 4X3

(may add weight after each set.)

Jerk Drills

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9.26.20

CrossFit Texarkana – CrossFit

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Open Gym Warmup (No Measure)

Spealler

One Direction (AMRAP – Reps)

Teams of 2

5 Rounds x 4:00 on/2:00 off

20 Calorie Row

20 Burpees

Max DxDB Movement w/Remaining Time

R1-DxDB Deadlifts

R2-DxDB Hang Power Cleans

R3-DxDB Front Squats

R4-DxDB Push Presses

Athletes choice of weight today on DB’s. To hit the Rx button you must complete all of the buy-in reps and get at least 1 rep of the AMRAP movment. You must also use the same DB weight throughout.

9.25.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

200m Run

10 Spiderman to Half Split (5R+5L)

0:30 Hollow Pulses

20 Single Arm Dumbbell Bent Over Rows (10R+10L)

1 Minute Bike

0:30 Arch Pulses

20 Single Arm Dumbbell Clean and Strict Press (10R+10L)

0:15-0:30 Pull Up Hold

Big Drip (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

16/12 Calorie Assault Bike

12 Chest to Bar Pull-ups

8 Single Arm Dumbbell Snatches (50/35 ) RX+ ( 70/50)

Cashout (No Measure)

2-3 Rounds:

15/12 Calorie Row

“X” Distance Handstand Walk

Option 1: 50′ Handstand Walk

Option 2: 25′ Handstand Walk

Option 3: 1 Minute of Handstand Walk Practice

9.24.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Coach Choice!

Bench Press

Build to a Heavy Set of 8

Start at 65% of 5RM

DB12 (AMRAP – Rounds and Reps)

AMRAP 12:

25 Double Unders

15 Double Dumbbell Deadlifts (50’s/35’s)

25 Double Unders

15 AbMat Sit-ups

Cashout (No Measure)

ROMWOD

or

1-2 Rounds:

1:00 Pigeon Pose (each side)

1:00 Half Split Pose (each side)

1:00 Single Leg Saddle Pose (each side)

9.23.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Coach Choice!

UFO (3 Rounds for calories)

AMRAP 5:

200′ Walking Lunge

Down and Back Bear Crawl (120ft)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

100′ Single Front Rack Dumbbell Walking Lunge (50/35)

Down and Back Bear Crawl (120ft)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

Down and Back Bear Crawl (120ft)

Max Calorie Row in Time Remaining

Cashout (No Measure)

2-3 Rounds:

8 Tempo Barbell Good Mornings (0:05 pull)

12 Supinated Grip Ring Row Video (palms facing ceiling)

24 Banded Pull Aparts https://youtu.be/okRUV0bdXAU

*Rest as Needed Between Sets

9.22.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2 Lot Trips

1:00 Active Samson Lunge

5 Inchworm to Push-up to Down Dog

10 Banded Pass Throughs https://youtu.be/WtpqofOZNhg

10 Straight Leg Sit-ups

20 Shoulder Taps

15 Banded Pull Aparts https://youtu.be/okRUV0bdXAU

0:20 Hollow Hold

0:20 Arch Hold

10 Banded Pass Throughs (More Narrow)

Barbell Warm Up:

5 Good Mornings

5 Back Squats

10 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Pipe Down (Time)

For Time:

21-15-9

Power Cleans (115/85)

Hand Release Push-ups

Directly Into…

21-15-9

Push Press (115/85)

Toes to Bar

Cashout (No Measure)

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike or 300m Jog

15 GHD Sit-ups

21/15 Calorie Row

9.21.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

300m Easy Jog

0:30 Frog Pose

0:30 Pigeon Pose

0:30 Single Leg Glute Bridges

0:30 Prone Frog Pumps

0:30 Child Pose Back Extensions w/ Medball https://youtu.be/1mNcYZ8Povk

1:00 Medball Single Leg Deadlifts (0:30R/0:30L)

0:30 Medball Front Squats

0:30 Medball Thrusters

Front Squat Complex

Build to a Heavy Complex:

1 Pausing Front Squat (2 Seconds)

1 Front Squat
Start at 65% of 3RM

Dodgeball (Time)

For Time

10 Rounds:

15 Wallballs (20/14)

200 Meter Run

Cashout (No Measure)

1 Round:

6 Sets of 2

Pause 0:02 at Knee Level

Pause 0:02 in Bottom Of Overhead Squat

All Percentages of 1RM Squat Snatch:

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Set 6: 65%

*Rest as Needed Between Sets

9.20.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

5 Rounds

5 DxKB Suitcase Deads

120′ Shuttle Sprint (60’+60′)

Straight Into

5 Rounds

3 DxKB Squat Cleans

120′ Shuttle Sprint (60’+60′)

KB should be moderate to heavy.

Try to start slow & build intensity throughout the warmup.

CF Games 2020 Events 2 & 5 (Weight)

Front Squat

5-4-3 @ 60%/65%/70%

Then In 20:00…

Find a 1RM Front Squat

Max HS Hold on Wall in between reps.

Your score will be your weight but you will record how much time you spent in a handstand in the WOD notes.

You should aim for 5-7 singles on front squat attempts so increase the weight with caution.

Flippin Tired (AMRAP – Reps)

Teams of 2

25:00 AMRAP

Athlete A: 15 Tire Flips

Athlete B: Max Calorie Bike on the Odd Rounds, Max Burpees on the Even Rounds

Score Total Bike Calories + Burpees

If the tire is too heavy for one person, they may be flipped as a team. The difference would be 30 bike calories & 30 burpees per round split between the two of you.

9.19.20

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3 Rounds

1:00 Bike (Slow/Medium/Fast)

Snatch Press in Receiving x 5 Reps w/PVC or Empty BB

Clean Grip OHS (No Measure)

4 Sets of 4 (Build in weight if mobilty allows)

Squat Jerk (No Measure)

3 Sets of 3 (Build in weight if mobility allows)

Halting Snatch Deadlift (Weight)

6 Sets of 5 Every 2:00 @ 80% 1RM Snatch

Enderton Front Squat Complex (Weight)

Build to a 1RM Complex of:

1 Front Squat

1 One & a Quarter Front Squat (Plyo Style)

1 Regular Front Squat

Open Gym Warmup (No Measure)

10 Wrist Circles

10 Ankle Rotations Each Way Each Foot

30′ Heel Walks

30′ Toe Walks

3 Rounds w/2 DB’s

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press/Push Press/Push Jerk

Build in weight.

Partner Awful Annie (Time)

Teams of 2

50-40-30-20-10

Double Unders

Sit-Ups

5-4-3-2-1

Cleans (Any Style)(185/125)

You Go I Go Style. One athlete will do one complete set of a given movement and then partner B will do the same.

Rx+ GHD Sit-Ups

9.18.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2:00 Row

0:30 Pigeon Hold

10 Dynamic Scorpion

10 Active Samson Lunge to Spiderman (5L+5R)

0:30 Single Leg Saddle

18 Mt.Climbers to Down Dog Ankle Taps (6 mt.climbers to 4 down dog ankle taps)

0:20 Dorsiflexion on Box (each side)

10 Box Steps Overs

Deadlift (5,3,5,3,1+)

5@50%

3@60%

5@75%

3@85%

1+ @95%

Litter Box (Time)

For Time:

3 Rounds:

6 Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (135/95)

50/35 Calorie Row

3 Rounds:

6 Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts (135/95)

50/35 Calorie Row

3 Rounds:

6 Box Jumps (24″/20″)

6 Double Dumbbell Front Squats (50’s/35’s)

9 Deadlifts(135/95)

Cashout (No Measure)

2-3 Rounds:

15/12 Calorie Bike or 300 Meter Run

25′-50′ Handstand Walk or 1:00 Handstand Walk Practice