Sundown

CrossFit Texarkana – CrossFit

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Warm-up

3 Min foam roll

200m walk

200m jog

10 Leg swings

30s/30s ankle stretches

6 Alt Samson Lunges.

6 Oil pumpers.

6 Alt side lunges.

:30 sec calf stretch each side.

Wrist Stretch.

With Barbell.

5 RDL

5 Elbow Rotations

5 Muscle Cleans

5 overhead press

5 Hang Power Clean and Push jerks

Clean and Jerk Complex (6X1 )

Every 1:30 X6

1 Clean Pull

1 Hang Power Clean

1 Push Jerk
Add weight each set if possible.

Build from last week, or use it as an opportunity to improve your Clean and Jerk

Sundown (Time)

400m Run (20min time cap)

9 Power Cleans 135/95

9 Toes to Bar

300m Run

15 Power Cleans

15 Toes to Bar

200m Run

21 Cleans

21 Toes to Bar

100m WALK

(Time ends with T2B)

Choose one

Cashout Suite case carry/ Waiter Carry (No Measure)

Suite case carry/ Waiter Carry

3 rounds rest as needed

50m suite case carry (same arm) 50m waiter carry.(waiter carry is overhead)

Switch arms and repeat, that’s one round.

Cashout (No Measure)

1 Round:

3:00- 5:00 Bike or Row (conversation pace)

Cashout (No Measure)

2 Rounds:

Use Breathing Technique (inhale 0:03, hold 0:01, exhale 0:05, hold 0:03) While doing:

1:00 Wrist Stretch

1:00 Pigeon Hold

1:00 Frog

1:00 plank

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