Power Production

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5 Foam Roll/Lacrosse Ball

0:30 Couch Stretch (each side)

0:30 Pigeon (each side)

Tabata Bike Sprints (0:10 ON/0:20 OFF)

Mat Trips:

Spiderman

Samson

Knee Pulls

Ankle Pulls

Over and Under

High knees

Butt kicks

Straight Leg kicks

10 Jumping Squats

Power Production (Time)

For Time:

27-21-15-9-3

Bike Calories

KB Front Rack Front Squats (35/26)

RX+ (53/35)

Cashout (No Measure)

400m Walk

Catch Fire

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5 Foam Roll/ Lacrosse Ball Mobility

:30 Each Side

Couch Stretch

Pigeon

Bretzel

Thread the Needle

1:00 min frog

5 Table Tops

0:30 Active Samson

0:30 Side Plank (Each Side)

0:20 Hollow Body Rocks

0:30 Single Dumbbell Deadlifts (Each Side)

Rowing Drills

Catch Fire (Time)

3 Rounds For Time:

1,000/750 Meter Row

200 Meter Farmers Carry (50’s/35’s)

100′ Walking Lunge

30 min time cap

Cash Out TGU into bridge position (No Measure)

3X10 Each Side

Sunrise

CrossFit Texarkana – CrossFit

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Warm Up Run/Weight (No Measure)

3-5 minute foam roll/ mobility

3 lot trips

10 leg swings forward/back

10 leg swings side to side

3 Oil Pumpers & Warrior Reach

jog to end of mat

6 Samson Lunges

jog to end of mat

6 Walkouts

jog to end of mat

10 Pushups

With Barbell

5 Bent over rows

5 RDL

5 elbow rotations

5 Hang Muscle Cleans

5 strict press

5 push jerks

Clean and jerk complex (1,1,1,1,1,1)

Every 1:30X 6

1 power clean+ 1 hang squat clean + 1 jerk

Increase weight but maintain good form.

WM: Metcon (Time)

“Sunrise”

3 rounds for time

10 power Clean and Jerks 135/95

400m Run

*May sub bike calories in place of run: 30/24

Cashout Wall Balls/ Hip Extensions (No Measure)

3 Rounds

10 Wall balls for height/ explosion

10 Hip Ext.

Use a wall ball weight that you can get maximum explosion and unbroken.

Jack In The Box

CrossFit Texarkana – CrossFit

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Jack in the Box Warm Up (No Measure)

3-5 min Foam Roll , Lacrosse Ball Mobility, Ankle Mobility.

350m Row

20 Jumping Jacks

Mat Trips

Samson

Spiderman

Gym bear crawl

High knee skipping

10 Box Step Ups

6 Hip Taps each side

6 Knee ups

6 burpess

Gymnastic Work

Take 10 minutes to work on a gymnastic skill

Jack in the Box (Time)

25-20-15-10

Burpees

Box Jumps

Toes to Bar

Cash-out Tempo Bike (No Measure)

Tempo Assault Bike.

3-4 rounds.

Over 60 seconds gradually build to max effort

rest 2-3 min between rounds

Legs Get It

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Roll

*Use WOD Weight

300m Jog

8 Spiderman (4 each side)

8 Medicine Ball Deadlifts

8 Med Ball Push Press

200m Run

6 Med Ball Cleans

6 Box Step-ups

100m Run

4 Wall Balls

4 Box Step-ups w/ Med Ball

Legs Get It! (Time)

For Time:

800M Run

30 Wall Balls

10 Box Step-ups w/ Med Ball

400M Run

20 Wall Balls

20 Box Step-ups

800M Run

10 Wall Balls

30 Box Step-ups w/ Med Ball

*Medicine Ball (20/14)

*Box Height (24/20)

Black Friday Deal

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Bike or Row

6 Spiderman into Box Step-ups

0:45 Half Split (each side)

6 Scap shrugs into 6 Superman/ Hollow Body (on rig)

6 Strict Press and Reach (0:03 hold at top)

6 Front Squats (0:05 hold at bottom)

1:00 Bike or Row

4 Step down/ Step up Burpee Box Jumps

30 Single unders

4 Kipping Pull-ups

4 Strict Press (build to WOD weight)

4 Front Squats (build to WOD weight)

0:30 Bike or Row

2 Burpee Box Jump overs

10 Du’s

2 Strict Pull ups

2 Push Press (WOD weight)

2 Front Squats(WOD weight)

Black Friday Deal (No Measure)

E.M.O.M Complete 5 Rounds of Each Movement:

5 Front Squats (75% BW)

Rest 1:00

5 Burpee Box Jump Overs

Rest 1:00

5 Strict Pull-ups (BW or Band)

Rest 1:00

50 DU’s

Rest 1:00

5 Push Press (75% BW)

Rest 1:00

CrossFit Open WOD 16.4/17.4

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Bike or 4 Lot Trips

0:30 At Each Movement:

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Plank Shoulder Taps

Push-up to Down Dog

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

1:00 Barbell Thoracic Opener ( can use foam roller) https://youtu.be/ny9WyIFLFSc

0:45 Kneeling Hamstring Stretch (each side) https://youtu.be/MiAXGtx_J0M

With Lighter Weight:

5 Deadlifts

5 Wallballs

5 Calorie Row

5 Handstand Push-ups

With Workout Weight:

3 Deadlifts

3 Wallballs

3 Calorie Row

3 Handstand Push-ups

16.4 (AMRAP – Reps)

13 min AMRAP

55 Deadlift 225/155

55 Wall Ball 20/14

55 Cal row

55 HSPU

Cashout (No Measure)

Foam roll/Lacrosse ball the Posterior Chain (neck, back, glute, hamstring, calf, foot)

12:00 AMRAP

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Roll

2:00 Bike, Run or Row

0:30 Couch Stretch (each side)

0:30 Pigeon Hold (each side)

Mat Trips:

Samson Lunge

Spiderman

Knee Pulls

Ankle Pulls

Straight Leg Kicks

Woodpecker

Over Under

PVC Pipe (passovers, sword, staff, forearm, clockwise, counterclockwise)

6 Hip Taps (on rig)

6 Scap Shrugs

6 Kipping Swings

3 Strict Pull ups

Burgener Warm Up

Snatch Complex

Every 2:00 x 7 Sets

3 Power Snatches

2 Overhead Squats

1 Squat Snatch

Build to heavy set.

12:00 AMRAP (AMRAP – Rounds and Reps)

12:00 AMRAP

5 Power Snatches (115/80)

10 Chest to Bar Pull Ups

20 Double Unders

Cashout (No Measure)

400m Walk