crossfitamarillo

Strength (24:00) Find a 1rm Push Press in 12:00 Straight Into… 5 – 5 – 5 Back Squat (12:00) *Build to a Heavy 5 METCON: (20:00) 7 Rounds: 10/8 Cal Bike 8 SHSPU OR 8 Hand Release Push Ups 6 Single Arm Alternating Devils Press (3 ea side) (RX: 50/35) Optional Work: Row Intervals: :20 […]

Aerobic conditioning (40:00) Endurance Test: (Find a pace you can sustain and settle in) 2000 / 1700 M Row 25 Toes to Bar 70/60 Cal Bike 25 Toes to Bar 1600 M Run *Note time on this, we’ll retest in 12 weeks Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch (each athlete in

Posterior Chain Strength (24:00 Clock) 12:00 to perform: 3×3 Clean (POWER OR SQUAT) Warm up and build to: 3 @ @65% — 3 @75% — 3 @85% Straight into… 12:00 to Perform: 3×8 Deadlift (RIR 2-3) METCON: (20:00) 4 Rounds: 50 Double Unders 10 Deadlift 5 Hang Power Clean *REST 1:00 **Choose a challenging weight

Eager to finally say goodbye to being controlled by food and emotional eating? Want to learn how to prioritize your health amidst your busy schedule? Tired of being stuck in unhealthy habits? Ready to finally break free and build a solid foundation of better ones? Looking to lose body fat, change your body composition, gain

Upper Strength (22:00 Clock) 10:00 to complete… Part 1: 3×5 Weighted Ring Dips OR Weighted Straight Bar Dips OR Push Ups Straight into 12:00 to complete… Part 2: Superset 3×10 Bench Press (Athlete may use Dumbbells or Barbell) 3×5 Pull Ups METCON: (20:00) Buy-In: 5 Wall Walks (ADV: 50′ HS Walk) Then, 3 Rounds: 200

Build to a 5RM Thruster: (15:00) METCON: (22:30) Switch Every 2:30 3 Stations for 3 rounds: 2:30 (Station 1) 12 Weighted Step back Lunges OR Pistols (6 ea leg) (SCALE: A) *Row until 2:30 2:30 (Station 2) 12 DB Strict Press OR Strict HSPU *Bike until 2:30 2:30 (Station 3) 30 Wall Ball *Rest until

Part A & B (20:00 running clock – as soon as Part A is complete, perform Part B as a superset) PART A: (8:00 cap) Accumulate 25 Strict Pull Ups OR Chin Ups in as few of sets as possible (no weight) Straight Into… Superset (12:00) Bent Over Row: 10 – 8 – 6 (building

Part A & B (26:00 running clock – as soon as Part A is complete, perform Part B as a superset) 12:00 to build to a heavy set in the following complex: 3 Snatch + 2 Overhead Squats Straight Into… Superset: Front Squat & DB Press (14:00) Front Squat: 10 – 8 – 6 (building

Aerobic conditioning (40:00) 3 Rounds: 60/50 Cal Bike 200′ Single DB Overhead Carry (RX: 50/35 each hand) 800 M Run 15 Up Downs (Up Down = Burpee without push up) Coach Led Mobility: 1:00 T-Spine Foam Roll 1:00 Doorframe Stretch (each athlete in a squat rack) 1:00 Couch Stretch (2:00 Total) 1:00 ea leg —

Clean Complex (15:00) 15:00 to build to a heavy set in the following complex: 3 Cleans + 2 Front Squats + 1 Jerk METCON: (20:00) 15 – 10 – 5 – 10 – 15 Deadlift (RX: 185/125) (Adv: 225/155) Med Ball Sit Up (RX: 20/14) Box Jump w/ Step Down (RX: 24/20) OPTIONAL WORK: 3×8