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1.21.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Bike or 400m Jog

1 Round:

0:30 Active Samson

0:30 Active Spidermans

0:30 Inchworm to Push-up

0:30 Down Dog

MOBILITY:

0:45 Pigeon Pose (each side)

0:45 Lat Reach (each side)

With Lighter Weight:

10 Step Back Lunges (5 each side)

10 Russian Kettlebell Swings

5 Full Kettlebell Swings

With Workout Weight:

100 Meter Run

6 Russian Kettlebell Swings

3 Full Kettlebell Swings

With Workout Weights:

100 Meter Run

6 Kettlebell Swings

6 Step Back Lunges

Ketty (Time)

5 Rounds For Time:

400 Meter Run

30 Kettlebell Swings (53/35)

30 Step Back Lunges

*Time Cap: 30:00

Cashout (No Measure)

10-15:00 of Stretching & Rolling

Calves

Glutes

Quads

Hamstrings

1.20.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Roll

2:00 Jog, Bike or Row

MOBILITY

1:00 Child’s Pose on Box

youtube.com/watch?v=8pBHQc_1Tog

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

1:00 Forearms Stretch on Box youtu.be/f0OsQ4S_Dpc

0:30 Seconds At Each Movement or (Coach chooses # of reps)

Easy Jog in place (or bike)

Box Step-ups

Barbell Good Mornings

Barbell Back Squats

Moderate Jog in place (or bike)

Box Jumps + Step Down (Low Box)

Barbell Elbow Rotations

Barbell Strict Press & Reach

Faster Jog in place (or bike)

Box Jumps + Step Down (Workout Box)

Barbell Romanian Deadlifts

Barbell Front Squats

Clean and Jerk

10:00 Build to a 1 rep heavy ( You shouldn’t miss)

*Choose weights that allow for:

1st Round: 3 Unbroken Rounds When Fresh (Light-Moderate)

2nd Round: 2 Unbroken Rounds When Fresh (Moderate)

3rd Round: 1 Unbroken Round When Fresh (Moderate-Heavy)

Cho To-Go (3 Rounds for reps)

AMRAP 5:

40/30 Calorie Row

20 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (185/135)

Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

Cashout (No Measure)

3 Sets:

25 GHD Sit-ups

10 Dumbbell Bench Presses

Max Unbroken Strict Pull-ups

*rest as needed between sets

1.18.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

0:30 PVC Pass Throughs

0:30 PVC Overhead Squats

0:30 PVC Hollow Hold

0:30 PVC Arch Hold

0:30 PVC Straight Leg Swings (0:15 each side) youtu.be/foyEIeygllk

Snatch Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Top Shelf (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20/14)

12 Power Snatches (95/65)

15 Toes to Bar

12 Overhead Squats (95/65)

*Goal: 3.5-5 Rounds

1.17.21

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

5 Rounds

100m Run

1 Round of Banded Delt Hell (10 Reps Each Movement)

Strength/Skills (No Measure)

12:00 Alternating EMOM

1) 3-5 Strict Pullups

2) 0:40 Max HS Walk

Rx+ Weighted Strict Pullups

Out Of The Box (Time)

For Time:

20 Box Jumps (30″/24″)

40 Strict Press (75/55)

600m Run

80 Russian KB Swings (70/53)

600m Run

40 Strict Press (75/55)

20 Box Jumps (30″/24″)
This WOD is to be done individually. This is one of the rare Sundays I didn’t program a team WOD. Buckle up!

1.16.21

CrossFit Texarkana – CrossFit

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Snatch Work (No Measure)

Every 1:30 For 10:30 (7 Sets):

1 Tall Power Snatch + 1 Snatch Balance

Suggested Weight: 50-55% 1RM Snatch

Clean & Jerk Work (No Measure)

Every 2:00 For 14:00 (7 Sets):

1 High Hang Power Clean + 1 Push Jerk

1 Hang Power Clean + 1 Push Jerk

Start @ 50% 1RM Clean & Jerk & build to a heavy complex.

Warmup/Skill Work (No Measure)

5 Rounds (Building in intensity):

150m Row

1 Turkish Getup Per Side
This is not about how heavy of a KB you can use. Its about how well you can hit every position on the way up & on the way down. Theres no shame in doing a TGU without weight…just food for thought.

Strength (No Measure)

Front Rack Reverse Lunges

5 Sets of 5 Per Leg (Progressive)

Element of Surprise (Time)

Teams of 2 or 3

For Time:

12K Bike
Do not take this workout at face value! As the name implies there will be a surprise element to be announced at the start of the class. You’ve been warned!

1.15.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5 min Foam Roll

5 rounds 30 second row 30 second rest.

30 Seconds Each

Slow Air Squats

Glute Bridges Video

Single Leg Glute Bridges (Each Side) Video

Glute Bridge Walkouts Video

Lateral Squats Video

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]

Barbell Ankle Stretch: 1 Minute

Video

Barbell Thoracic Opener: 1 Minute

Video

Barbell Complex (Weight)

On the 1:30 x 6 Sets:

3 Front Squats

3 Push Press

Blitzen (Time)

5 Rounds For Time:

20/15 Calorie Row

10 Thrusters (115/85)

1.14.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5:00 Foam Rolling

2:00 Row

0:30 At Each Movement:

Push-up to Down Dog

Jumping Jacks

Alternating Bird Dogs https://youtu.be/yS3FoUwVV5E

Active Spiderman

Single Unders

Up Dog https://www.youtube.com/watch?v=OSgWJvZ6UaE

Single Unders Left Leg

Active Samson

Double Taps https://youtu.be/rvb3aw-019Q

Shoulder Taps

Single Unders Right Leg

Wunderful (No Measure)

7 Rounds:

1:00 Double Unders (Max 30)

1:00 Plank Hold

1:00 Hand Release Push Ups (Max 10)

Deadlift (5,5,5,3,3)

5,5,5,3,3

Find a heavy 3 reps, but no 3 rep max.

1.13.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Rolling

Coach’s Choice

Dumbbell Snatch lesson and practice

Control-Alt-Delete (4 Rounds for time)

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

40 Air Squats

25/18 Calorie Row (May sub with 20/15 Calorie Bike)

*Score each round time

*Rounds should take less than 4 minutes to complete, allowing for at least 1:00 of rest.

*Choose a weight you can complete snatches in under 1:00

Cashout (No Measure)

1:00 Each Side:

Couch Stretch

Pigeon

Active Straight Leg Raise

Then

5×15 Prone Scapular Shrugs/ Swivel Hips between sets

https://youtu.be/Og0hFV1v31o

https://youtu.be/yyhYDUYJRB8