CrossFit Texarkana – CrossFit
Warm Up (No Measure)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Category: WOD
8.03.20
CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1 Round:
3 Lot Trips
0:45 Brettzel 2.0 on Hands or Elbows
0:45 Half Bow Stretch (each side)
10 Frog Bridges
10 Dorsiflexion w/ KB on Knee (light weight)
10 Hip Hinges w/ KB on Back of Neck (light weight)
3 Scap Shrugs w/ 1 Pull Up (x5)
10 Single Arm KB Bottoms Up Clean and Press (light weight)
Primer:
1-2 Rounds w/ WOD Weight:
100m Run
10 Kettlebell Swings
7 Wall Balls
4 Chest to Bar Pull-ups
Free Agent (Time)
5 Rounds For Time:
200 Meter Run
21 Kettlebell Swings (53/35)
15 Wallballs (20/14)
9 Chest to Bar Pull-ups
Cashout (No Measure)
1-2 Rounds:
1:00 Couch Stretch (each side)
1:00 Twisted Cross (each side)
OR
ROMWOD (short version)
8.2.20
CrossFit Texarkana – CrossFit
Warmup (No Measure)
2:00 Bike/Row
Plate 90° External Rotation Presses x 10 Reps Per Arm
Banded Sumo Walks x 20 Reps (Forwards and Backwards)
Banded DB Clean Pulls x 10 Reps Per Side (DB between feet)
Strength/Skills (Weight)
E2MOM For 10:00
Box Squats
3-3-3-3-3
Build to a 3RM
3-5 Parallette/Box Shoot Thrus Between Sets
6 Feet Apart (AMRAP – Rounds and Reps)
Teams of 2
6:00 on/2:00 off x 4 Rounds
10/7 Calorie Bike
10 Single DB Hang Clean & Jerks (50/35)
You go I go Style.
Rx+ 15/10 Cal Bike, AHAP w/good form on the DB’s
8.1.20
CrossFit Texarkana – CrossFit
Warmup (No Measure)
400m Light Jog
Upper Body Spealler
Banded Glute Bridges x 20 Reps (0:01 Pause Top & Bottom, Push Knees Out)
PVC Snatch Balance x 12 Reps (Focus on Speed)
Banded Ankle Distraction x 10 Reps w/0:03 Hold & Backoff)
Snatch Work (Weight)
Every 1:30 For 10:30 (7 Sets):
Power Snatch x 2 Reps
Do 1st rep normal then pause 2″ above the ground & do the 2nd rep.
Suggested weight: 80%+ 1RM Squat Snatch.
Clean & Jerk Work (Weight)
EMOM For 12:00
1 Squat Clean Thruster w/Re-Dip
Start @ 50% 1RM Clean & Jerk & Build
Accessory Work (Distance)
Seated Box Jumps
5 Sets of 5 From a Medball
120′ DxKB Uneven Hi-Lo Carry between each set (Hold the lighter weight overhead.)
Open Gym Warmup (No Measure)
2:00 Bike or Row
2 Rounds w/a Light to Moderate KB:
7 Hinge & Hikes
10 Goblet Lateral Stepups (5+5) (Low Box/Plate Height)
10 Bottoms Up KB Cleans + 60′ Walk
(Do 5 on one side & walk 30′, then 5 on the other side & walk 30′.)
5 Kip Swing + Scap Shrug
Finish the warmup w/10 Russian Swings at or near WOD weight. (Focus on technique).
For Whom The Bell Tolls (AMRAP – Rounds and Reps)
Teams of 2
20:00 AMRAP
5 Russian Swings (HEAVY)
10 Pistol Squats
15 Pullups
One partner does a complete round while the other carries the KB they swung with suitcase style. You may switch hands at any time. You may also set the bell down as needed but the goal is minimal rest. Switch duties after the partner doing the full round of 5-10-15 finishes.
7.31.20
CrossFit Texarkana – CrossFit
Warm Up (No Measure)
Deadlift (3,3,3,3,3)
5×3
Of 3 rep max
3@55%
3@65%
3@75%
3@85%
Add 5lbs to last week 3 rep max try to get 3
1050 (Time)
3 Rounds For Time:
10 Deadlifts at 70% of 3 rep max (not over 275lbs )
50 Double-unders
Cool Down (No Measure)
7.30.20
CrossFit Texarkana – CrossFit
Warm Up (No Measure)
Front Squat (3,3,3,3,3)
5×3
Of 3 rep max
3@55%
3@65%
3@75%
3@85%
Add 5lbs to last week 3 rep max try to get 3
Deadwood (AMRAP – Rounds and Reps)
AMRAP 10:
5 Strict Handstand Push-ups
10 Med-Ball Cleans 20/14
Cool Down (No Measure)
7.29.20
CrossFit Texarkana – CrossFit
Warm Up (No Measure)
Mainstay (AMRAP – Rounds and Reps)
AMRAP 15:
12 Chest to bar pull up ( Muscle ups RX +)
36 Russian Kettlebell swings 70/53
Cool Down (No Measure)
7.28.20
CrossFit Texarkana – CrossFit
Warm Up (No Measure)
Bench Press (3,3,3,3,3)
5×3
Of 3 rep max
3@55%
3@65%
3@75%
3@85%
Add 5lbs to last week 3 rep max try to get 3
2k Row (Time)
Max Effort 2k Row
Cool Down (No Measure)
7.27.20
CrossFit Texarkana – CrossFit
Warm Up (No Measure)
Burgener Warmup (With Cues) (No Measure)
1. Down and Finish (Speed Thru The Middle)
2. Elbows High and Outside (Bar Close)
3. Muscle Snatch (Snappy Turnover)
4. Snatch Lands 2″, 4″, 6″, Full Depth (Foot Work)
5. Snatch Grip Push Press (Overhead Strength)
6. Overhead Squat (Core Strength)
7. Heaving Snatch Balance (Fast Hands)
8. Snatch Balance w/o a Dip (Fast Hands, Fast Feet)
9. Snatch Balance w/a Dip (Fast Hands, Fast Feet)
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, AMRAP
MASTERS MEN –
includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, AMRAP
Cool Down (No Measure)
7.26.20
CrossFit Texarkana – CrossFit
Warmup (No Measure)
2 Rounds
10 Calorie Row
Band Monster Walks x 30’R30’L
3-Position Pullup x 2 Reps (0:01 Pause at each position
Band Drop Steps x 30’R30’L
5 Exaggerated Kipping Swings
Strength/Skills (Weight)
E2MOM For 10:00
Sumo Deadlift x 3 Reps
Build to a 3RM
Try to top out 5-10# heavier than last week. This week you will reset after each rep. No T&G’s!
6 Pistol Squats Between Sets @ 30×0 Tempo. Modify by squatting to a box.
Selective Attention Span (AMRAP – Rounds and Reps)
Teams of 2
10:00 AMRAP
7 Burpees
5 Calorie Bike
3 Bar Muscle Ups
5:00 Rest
10:00 AMRAP
7 Burpees
5 Calorie Bike
3 Ring Muscle Ups
Partners alternate full rounds.
If you cant do muscle ups then not to fear! Modifications will be explained so you WILL do them one way or the other.