CrossFit Texarkana – CrossFit
Warmup (No Measure)
10:00 Warmup (3-4 Rounds):
60′ Empty BB Overhead Carry
12 Goblet Cossack Squats (Moderate KB)
5 Strict Pullups or Hard Ring Rows (x130 Tempo)
Skill Sesh – Single Leg Strength (Distance)
16:00 Alternating EMOM:
1) 3 Right Side Pistols
2) 50m Shuttle Sprint (25m Down/25m Back, touch the ground halfway) @ 95%+ effort…you should all but sell your soul here!
3) 3 Left Side Pistols
4) 2 Single Leg Medial Box Jumps Per Leg (Build in Height)
Pistols are to be done @ 3030 Tempo.
Rx+ Pistols w/KB in front rack. Do not do this option unless you have full ROM in a bodyweight pistol!!!
Scale Pistols as follows:
Level 1 – One Legged Stepdowns on 1-3 45# plates
Level 2 – Pistols to a box, bench, or medball
Score highest successful medial box jump.
The Final Countdown (AMRAP – Reps)
Quadruple Alternating Tabata
(32 Rounds x 0:20 on/0:10 off)
1) Double Unders
2) Handstand Hold
3) GHD or Superman Extensions
4) Top of Pullup Hold
Score total double unders + GHD/Superman extensions.
After Party (Time)
30/21 Calorie Bike
3:30 HARD Cap Per Round
Sub in a 40/30 Calorie Row ONLY if there arent enough bikes available!!! The preferred stimulus today is the bike.
Score total work/rest time.