Winged Bird

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

:30 each side

Couch

Pigeon

Twisted Cross

Thread the needle

200m Row

200m Jog

DYNAMIC FLEXIBILITY

• Leg swings (10 right leg front to back, left, right side, left side)

• Ankle rotations (10 right & left ankle, clockwise and counter clockwise)

HIP MOBILITY

• Side high knee karaoke drill

• Walking while pulling knee to chest

• Walking pulling inner ankle up to chest

• Walking lunges with pelvic tilt (hip flexor stretch)

• Walking lunges with torso twist towards side of extended knee

• Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground)

• Toe touches: marching opposite hand to touches

5 Walk outs

5 ring rows

5 squats

5 push ups

6 lunges

10 Jumping RIng Dips

Gymnastic Skill

10 min to work on a gymnastic skill

Kipping Ring dips, HSP, HSW …..?

MG: Metcon (Time)

400m run

21 ring dips

21 Lunges

Accumulate 1min plank

400m run

15 ring dips

15 Lunges

Accumulate 1min plank

400m run

9 ring dips

9 Lunges

Accumulate 1min plank

Speedball

CrossFit Texarkana – CrossFit

View Public Whiteboard

MWG (No Measure)

3-5 min Foam Roll

2 Rounds Jumping Jacks

:20 on. :10 off

3 rounds

:20 on :10.off

Rd 1 Single Unders Both Feet

Rd 2 left side

Rd 3 right side

5 Air Squats

5 Walkouts

5 Burpees

Barbell Warm Up

5 RDL

5 Bent over rows

5 Muscle clean

5 Overhead Press

5 Front Squats

5 Thrusters

Overhead Press (5,3,3,3)

531. Week 3,3,3

60%X5

70%X3

80%x3

90%x3

Metcon (Time)

4 Rounds

Rest 2 min between rounds

3 Power Cleans 135/95

3 Push Jerks

10 Burpees

20 situps

30 DU

10 Burpees
Clean and Jerk should be unbroken each round.

Score total time.

Log start and finish splits.

Anhinga

CrossFit Texarkana – CrossFit

View Public Whiteboard

PU : Warm-up (No Measure)

3-5 Foam Roll

2 Min Run Row, Bike.

:30 Each side

Couch

Pigeon

Open Half Kneeling

OIl Pumpers

Wrist Stretch

5 walk outs

10 PVC pass throughs

:30 Lat stretch with PVC

10 Scapular pulls or shrugs

6 hip taps

10 Kipping swings or ring rows

FS : 531. 3,3,3 (5,3,3,3,3)

60%X5

70%X3

80%X3

90%X3+

Wod Prep

Warm up for Box jumps and Muscle Up and Pull Up

MWG: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Muscle Ups

10 Box Jump Overs

15 WallBalls
Substitute:

Strict chest to bar pull ups, strict pull ups or some version that’s very difficult.

Cashout Work on double unders and handstand walk (No Measure)

Work on double unders and handstand walks or progression (get with the coach)

3 Rounds:

50 Double Unders

1:00 Max Distance Handstand Walks

Rest as needed between rounds

Long and sweet

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up…. (No Measure)

3-5min foam roll

2 min Run, Row or Bike

Warm Up…. (No Measure)

3-5min foam roll

2 min Run, Row or Bike

Pull up/ Muscle up (No Measure)

10 Arm Circles

Wrist Stretch

10 Alt Birddogs

:30 Second thread the needle (each side)

10-15 Scapular Push ups

5 walk outs

10 PVC pass throughs

:30 Lat stretch with PVC

:30 Second Childs Pose Elbows in with PVC

10 Hollow Body with PVC

10 Superman with PVC

10 Scapular pulls or shrugs

6 hip taps

10 Kipping swings or ring rows

Gymnastics skill work/ Skill (No Measure)

10 minutes gymnastics skill work on pulling Muscle Up drills , Rope Climbs , or kipping pulls ups. Keep volume low, just work on skill. Tomorrow we will be doing Muscle ups, or Pull ups.

Wod Prep

5 min to warm up for your choice

M: Metcon (Time)

“Long and Sweet ”

Choose…

5k row

4k run

or

300 cal bike

30 min time cap
Don’t get freaked out about this WOD! Today is supoosed to be a long cardo day. Pick one and do your best.

Cashout Mobility (No Measure)

1 Round

200m walk

1 min Couch

1min pigeon

0:30 Brettzel

0:30 Half Saddle Legs https://youtu.be/0obuY_T0SxM

0:30 Thread the Needle https://youtu.be/V2a3i1SwyPQ

The Last Dance

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warmup (No Measure)

10-15:00 Warmup (Athlete’s Choice)

Strength/Oly Lifting (No Measure)

Every 0:30 For 16:00 (32 Sets):

Sets 1-16…

1) 1 Power Snatch

2) 1 Squat Snatch

95#/65# BB

Pause to change weights…

Sets 17-32…

1) 1 Power Clean

2) 1 Squat Clean

135#/95# BB

The Last Dance (Time)

Teams of 3 or 4

For Time:

300 Reps of This Complex:

1 Agility Hurdle Jump

1 Wreckbag Burpee

1 Wreckbag Power Snatch

1 Back Rack Box Step Over

It is suggested that teams switch off every 5 reps. There will be 4 Wreckbag weights to choose from.

If you are uncomfortable with the Wreckbag you may sub in 2 DB’s (your choice of weight).

9/11/01: Never Forget

CrossFit Texarkana – CrossFit

View Public Whiteboard

9/11/01: Never Forget (Time)

Teams of 2

For Time:

Buy-In: 2001m Row

Directly Into 4 Rounds of:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977m Row

*1 Bear Complex Consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, & 1 Push Press.

9/11/01: Never Forget (Alternate) (Time)

For Time:

2001m Run

11 Box Jumps (30/24)

11 Thrusters (115/85)

11 Chest To Bar Pulluos

11 Power Cleans (165/115)

11 Handstand Pushups

11 Kettlebell Swings (70/53)

11 Toes To Bar

11 Deadlifts (165/115)

11 Push Jerks (115/85)

2001m Row

To be done individually.

Fast Ball

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

3-5 Foam Roll

AMRAP 5:00

200m Run

10-8-6-4-2

Air Squats

5-4-3-2-1

Burpees

*Wall Ball**

5 Med Ball Front Squats *(Assess for Ball close to face, full ROM)*

5 Med Ball Thrusters *(Assess for full hip/knee extension before pressing overhead)*

8 Wall Balls *(Assess for full ROM, Ball striking target overhead)*

**Practice Round (2:00)**

**1 Round**

200m Jog

15 Wall Balls

Metcon (Time)

400 Meter Run

40 Wall Balls (20/14 to a 9/10′ target)

400 Meter Run

5-3-1 Bench press week 1 (5,5,5,)

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

Never Over

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up

3-5 Foam Roll

2 min Bike,row ,run

:10 Hang on Pull-Up bar + 5 Scap Pull-Ups.

:30 Child’s Pose

10 Hollow Ups + 10 Supermans

:30 Up-Dog to Down-Dog

10 V-Ups

:30 Squat & Reach

10 Burpees

**Power Snatch**

**PVC “Modified” Burgener Snatch Warm-Up – 3 reps of each

* Pass Throughs

* Deadlift-Shrug

* Muscle Snatch

* Power Snatch

* 5 Snatch Deadlift to Mid-Thigh

* 5 Snatch Deadlift-Shrugs

* 5 Snatch High Pulls

* 5 Power Snatch

**Toes to Bar

* 5 Strict Toes to Bar (or as high as possible)

* 5 Kip Swings

* 5 Toes to Bar (or to the height used in the workout)

* 1:00 Practice/Scaling

Loading – Build load across all three sets

3 sets of:

* 5 Deadlifts

* 3 Power Snatch

W: Sumo Deadlift 531( 555) (5,5,5,5 )

5X Warm up weight

65%X5

75%X5

85%X5+

Use 90% of 1 rep max

WG: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

5 Power Snatches (115/85)

10 Deadlifts (115/85)

15 Toes to Bar

Rush

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

3-5 min foam roll

1 min each side

Couch stretch

Pigeon

Open Half kneeling

Child pose

2 Rounds

150m row

10 Slam balls

5 walkouts

W: Overhead Press 531 (555) (5,5,5,5+)

Overhead Press

Warm up Weight X5

65% X5

75% X5

85% X5+

*Use 90% of one rep max
Strict press knees don’t bend, no dip.

MWG: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

250m row

12 Alternating Dumbell Cleans 50/35

20 Push ups
Row counts as one rep.

Cashout (No Measure)

3 rounds

10 each side one arm ring rows.

https://youtu.be/s3_t_uJgE8A

10 ring dips

Rest as needed.

“COMPOUNDING INTEREST”

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warmup DU/Squat (No Measure)

3-5 min foam roll

**1 Round:**

:60 Jump Rope (Double or Single)

:60 Squat Hold

:60 PVC Pass Through / Around the World (:30 of each)

:30 Jump Rope (Double or Single)

:30 Air Squat (controlled to a medicine ball)

:30 PVC Overhead Squat Hold *(Assess for correct overhead position)

Barbell Warm up

5 RDL

5 Clean High Pulls

5 Elbow Rotations

5 Overhead Press

5 Front Squats

5 Thrusters

Front Squat 5 3 1 (5,5,5) (5,5,5+)

5@ light weight

65% X5

75%X5

85%X5 +
Working off of 90% of 1 Rep Max

Metcon (Time)

For Time:

5 Rounds of:

30 Double Unders

10 Overhead Squats (95/65)

FOR RX+

Directly Into..

1 Round of:

30 Overhead Squats (95/65)

100 Double Unders

Cashout RDL/100m run/100m recovery walk (No Measure)

3-4 rds

10 RDL with WOD weight

100m jog

100m recovery walk