Category: WOD

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

20 Single Leg Calf Raise (hands on wall)

10 Duck Walk Steps https://youtu.be/hT_3euui8RE

10 Hip Hinge w/ PVC

20 Scapula Control Technique https://youtu.be/FBJHyT_MtzA (0:00-0:18)

20 Shoulder Rotations https://youtu.be/6DJxWXgp5f8

4 35ft Backward Shuffle then Sprint Forward

Strength (Weight)

Deadlift 5X5 (Build to a 5 Rep Max over 5 sets)

Space Cadet (Time)

For Time:

21-18-15-12-9-6-3:

Double Dumbbell Squats (50’s/35’s)

200 Meter Run

Cashout (No Measure)

Tabata 4 Rounds:

0:20 Sit-up

0:10 Rest

0:20 Superman Hold

0:10 Rest

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

10 Open Half Kneeling Ankle Mobility w/ KB

10 Quadruped T-spine Rotation

10 Plank Up/ Downs

5 Broad Jumps (stick landing)

0:10-0:20 Flexed Arm Hang (use rig or rings)

Strength (Weight)

Bench 5X5 (Build to a 5 rep max over 5 sets)

Base Camp (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk (50’s/35’s)

…

Add (1) Dumbbell Power Clean and Jerk Per Round

Strict Cindy:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Cashout (No Measure)

1 Round:

400 Meter Walk (conversation pace)

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3 Rounds:

0:30 BB Rack Shoulder Stretch Each Direction

10 Banded 90° External Rotation Press Each Side (0:01 Squeeze at Each Position)

9-7-5 Calorie Row (Build in Intensity)

2 Turkish Getups Per Side (Weight Not to Exceed 35/26)

Gymnastics (AMRAP – Reps)

4 Sets:

Ring Dips x Max Reps

0:10-0:15 L-Sit Hold Between Sets

Modify on boxes or benches.

Weightlifting (Weight)

Every 0:30 for 15:00 (30 Reps)

Hang Power Clean to Parallel x 1 Rep

Target weight is 45-55% 1RM Squat Clean

Snatchbox 20 (Weight)

With a Partner:

25:00 AMRAP

10 DB Box Stepups (35/20)(20″)

10 Power Snatches

One partner does 10&10 while the other rests. The starting snatch weight should be approximately 40-45% of your 1RM. Increase the weight by 5-10# per round. When you reach failure drop to 80% of your heaviest set of 10 completed and finish the workout at that weight. Score the combined two heaviests sets of 10.

CrossFit Texarkana – Border City Barbell Club

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Barbell Warm up

Row 2 min

Group warm up

Snatch Drills with PVC

Snatch Complex #1

4X3 power snatch+ Overhead squat

Build to 70% of full snatch max

Snatch Complex #2

Full Snatch

9X2 @70%

every 90 seconds

Jerk Drills

Breathing and bracing

jump to split (no bar)

Jerk from BTN jerk grip

Jerk from Rack

Pause Jerk

4X3 @ 70%-75%

CrossFit Texarkana – CrossFit

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Blake-ish (AMRAP – Reps)

Teams of 2 or 3

20:00 AMRAP

60 Plate G2OH (45/35)

60 Box Jumps (24/20)

60 Wall Balls (20/14)

60 KB Swings (53/35)

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

8 Dorsiflexion from Half Kneeling with PVC

8 Hip Hinge with PVC

8 Trunk Stability Rotation Knees Flexed

8 Deadlift Single Leg Single Arm with Two DB

8 Bicep Curl from Split Stance with DB

8 Split Squat Double Arm Overhead with Two DB

8 Leg Lock Bridge

eHarmony (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees (No More Than 0:20)

* Barbell: 95/65

Cashout (No Measure)

2 Rounds:

1:00 Saddle Eagle https://youtu.be/IfzcCwKjBgo

1:00 Saddle Archer (may need an resistant band or PVC) https://youtu.be/TavUQoRIYBA

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

200m Jog

10 Quadruped to Foot with Cat/Cow

10 Quadruped T-spine Rotation

10 Single Leg Bridge

10 Open Half Kneeling Ankle Mobility w/ KB

10 Scalp Shrugs

10 Alternating Single Leg V-ups https://youtu.be/VByAHIvshlA

Reverse Psychology (Time)

5 Rounds:

30 Reverse Lunges

20 Shuttle Runs

10 Toes to Bar

Cashout (No Measure)

3 Rounds:

0:30 Spiderman

3 cycles: Crocodile Breathing (inhale 0:03, hold 0:01, exhale 0:05, hold 0:03)

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

24 Skiers Jump w/ Jump Rope

12 Deadlift Single Leg Single Arm w/ Two DB

24 Mt. Climber w/ Push-up 6 to 1

12 Bicep Curl From Spilt Stance w/ DB

12 Split Squat Single Arm Up with One DB

0:30 Runners Pose Stretch

12 Split Stance DB Press

0:30 Pigeon

Five Below (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (50’s/35’s)

*Dumbbell Clusters: https://youtu.be/uiKyT6_7bho

Cashout (No Measure)

5 cycles:

Prone Cactus Stretch wih Breathing (0:03 inhale, 0:01 hold, 0:05 exhale, 0:03 hold)

Crocodile Breathing- Hook Lying (0:03 inhale, 0:01 hold, 0:05 exhale, 0:01 hold)

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

4 Inchworm to Down Dog

8 Quadruped Foot to Hand Cat/Cow

8 Plank Diagonals

0:30 Half Bow Stretch

8 Goodmornings w/ Empty Barbell

Primer:

10-7-4

Build Deadlift Barbell

Sit Ups

Flex Seal (AMRAP – Reps)

16 Rounds:

20 Seconds Deadlifts (135/95)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

Cashout (No Measure)

2 Rounds:

0:30 Brettzel 2.0 on Elbows

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

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

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Murph (Time)

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run