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4.2.20

CrossFit Texarkana – CrossFit

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Warm-up

Warmup Set 1

20 Double Unders or Line Hops

10 Alt. Reverse Lunges

5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2

10 Double Unders or Line Hops

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Weight

Dizzybat with Equipment (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

Dizzybat without Equipment (AMRAP – Rounds and Reps)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees

https://www.youtube.com/watch?v=Lc3gBYXT2lI&feature=youtu.be

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

4.1.20

CrossFit Texarkana – CrossFit

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Warm-up

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog or 10x10m Shuttle Runs

10 PVC Pass Throughs * Video

5 Inchworm to Push-ups Video

*Use broomstick, or towel/band

Pipes with Equipment (Time)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

25-20-15-10-5: Strict Pull-Ups

Pipes without Equipment (Time)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

50-40-30-20-10: “Odd-Object” Rows

https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

3.31.20

CrossFit Texarkana – CrossFit

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Warm-up

For Quality

60 Second Tuck Jumps

6 Inchworms Video

6 Push-ups

6 Broad Jumps Video

40 Second Tuck Jumps

4 Inchworms

4 Push-ups

4 Broad Jumps

20 Second Tuck Jumps

2 Inchworms

2 Push-Ups

2 Broad Jumps

Kelly’s House with Equipment (Time)

“Kelly’s House”

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB

https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be

Kelly’s House without Equipment (Time)

5 Rounds For Time:

400m Run

30 “Odd-Object” Thrusters

30 Lateral Hops over “Odd-Object”

Cash Out

10 minutes of Handstand Walk Practice

3.30.20

CrossFit Texarkana – CrossFit

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Warm-up

5 Rounds:

5 Oil Pumpers

15 Scapular Push-ups

25 Jumping Jacks

Cookie Monster with Equipment (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders

Cookie Monster Without Equipment (AMRAP – Rounds and Reps)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”

CrossFit Saturday

CrossFit Texarkana – CrossFit

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Mobility

1. Couch Stretch: 2 Minutes Each Side

2. Pike Stretch: 2 Minutes

3. Child’s Pose: 1 Minute

4. Handstand Hold Stretch: Accumulate 1 Minute

5. Pigeon Pose: 2 Minutes Each Side

Workout

4 Rounds (20 Minutes Total):

:40 Seconds Weighted Hollow Hold

:20 Seconds Rest

:40 Seconds Romanian Deadlifts

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (L)

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (R)

*For RDL, if you don’t have a weighted object, do Back Scales https://youtu.be/Arh2Q_prqvw

* For Single Arm Overhead Squats.

Use something weighted if possible. If not then concentrate on keeping arm extended and directly overhead.

https://youtu.be/1A2Wq0zaM-o

CrossFit Saturday

CrossFit Texarkana – CrossFit Saturday open

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Mobility

1. Couch Stretch: 2 Minutes Each Side

2. Pike Stretch: 2 Minutes

3. Child’s Pose: 1 Minute

4. Handstand Hold Stretch: Accumulate 1 Minute

5. Pigeon Pose: 2 Minutes Each Side

Workout

4 Rounds (20 Minutes Total):

:40 Seconds Weighted Hollow Hold

:20 Seconds Rest

:40 Seconds Romanian Deadlifts

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (L)

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (R)

*For RDL, if you don’t have a weighted object, do Back Scales https://youtu.be/Arh2Q_prqvw

* For Single Arm Overhead Squats.

Use something weighted if possible. If not then concentrate on keeping arm extended and directly overhead.

https://youtu.be/1A2Wq0zaM-o

3.26.20

CrossFit Texarkana – CrossFit

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Warm-up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Scapular Pull-Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

Cindu with Equipment (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-Ups

10 Pushups

15 Air Squats

30 Double-Unders

Cindu without Equipment (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)

https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

3.25.20

CrossFit Texarkana – CrossFit

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Warm-up

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squats

Three-Peat with Equipment (Time)

3 Rounds For Time :

200m Run

20 Single Arm Hang Dumbbell Snatches

200m Run

20 Single Arm Dumbbell Power Cleans

200m Run

20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

Three-Peat without Equipment (Time)

3 Rounds For Time:

200m Run

20 Odd-Object to Overhead

200m Run

20 Odd-Object Step-Ups

200m Run

20 Odd-Object Thrusters

https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

https://www.youtube.com/watch?v=5sInLjAAPh4&feature=youtu.be

https://www.youtube.com/watch?v=qsHkVCkeab0&feature=youtu.be

3.24.20

CrossFit Texarkana – CrossFit

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Warm-up

EMOM 12:

Minute 1: 30 Seconds Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers

Gravity (Time)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-ups

20 Push-ups

10 Reverse Burpees

https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be