Get on with it!

CrossFit Texarkana – CrossFit

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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.

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