8.03.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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.

7.27.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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.