CrossFit Texarkana – CrossFit
Warm up
3-5 Foam Roll
1 Minute Couch
1 Minute Pigeon
1 Min Open Half Keeling
1 Minute Russian Babymaker
Then
1 Round
200m Row
10 pass throughs with PVC
10 Wrap arounds with PVC
10 Jumping Jack
10 Walkouts
10 Windmills with PVC
10 OHP with PVC
After 1 round
100 SIngle unders alternating every 10
DO 25 Sit ups and 15 Push ups after 50 Single Unders
10 both
10 L
10 R….
2-3 min double Under Practice
or 75 Double Unders
Bench Press (10 RM Max Drop 5% 10 Reps Drop 10% 10 Reps )
This is week 1 of a 3 week cycle. The “10’s”
build up to a 10RM max
1st set Warm up
2nd Warm up
3rd Working
4th 10 Rep max
5th Drop 5% X10 Reps
6th Drop 10% X 10 Reps
Wod Prep
Take 3-4 rounds to do:
5-10 Double Unders or 15 singles
Build to WOD Weight .Pick a weight that you could get 20
unbroken when fresh.
May break up Push Jerks 10+5 8+7 5+5+ 5 but try not to break it up into more than 3 sets.
Kipping swings, Knee ups toes to bar
Metcon (AMRAP – Rounds and Reps)
Get it On!
Complete as many rounds as possible in 15 mins of:
30 Double Unders
15 Push Jerks, 115/75 lbs
30 Double Unders
15 Toes-to-bars
Cash Out
Dynamic Core
3-4 Rounds
2 TGU into 30meter waiter carry. Use weight that is challenging. Rest as needed between rounds.
1 round = 2 TGU plus one 30m waiter walk on one side then repeat on other side.