Workout, Happening, and Updates at CROSSFIT AMARILLO

The Blog

Thursday 2/1/24

Aerobic Conditioning (40:00) 3 Rounds: 1000 M RUN 50 Double Unders 58/50 Cal Bike 50 Crossover Singles (ADV: 25 Crossover Double Under) *Find a steady,

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Wednesday 1/24/24

Strength Work: (20:00) Alternate between movements: A) 3×6 Tempo Snatch Grip Barbell RDL (RIR 2-3) (TEMPO: 3 seconds down, 1 Second up) B) 3×20 Banded

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Monday 1/22/24

Split Squat & Pull Superset (16:00) A) 3×6 Tempo Back Rack Bulgarian Split Squat (RIR 2-3) (TEMPO: 3 seconds down, 1 Second up) B) 3×6

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Thursday 1/18/24

Aerobic Conditioning (30:00) 6 ROUNDS: Run 400 M OR Row 500/425M OR Bike 30/24 Cals 5 Wall Walks 100′ Heavy Double DB/KB Farmers Carry (athlete

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Wednesday 1/17/24

Strength Work: (20:00) Alternate between movements: 5, 6, 8 Strict Weighted Pull Up OR Chin Up (More challenging than last week) Deadlift 3×3 @ 80%-85%

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Thursday 1/4/23

Aerobic Conditioning (45:00) For Time: 2 Rounds: 50 Single Unders 750/600 M Row Then.. 2 Rounds: 50 Double Unders 800 M Run Then.. 2 Rounds:

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Wednesday 12/20/23

Strength Work: (20:00) Alternate between movements: 3×5 Tempo Bench Press (2 seconds down, 1 second pause 1″ off chest, explode up) 3×8 Front Rack Step

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Monday 12/18/23

Alternate Between Movements: (20:00) 4×4 Back Squat @ 75% OR Moderate Set of 4 4×6 Barbell Bent Over Row METCON: (20:00) 5 rounds 21/18 Cal

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Wednesday 12/6/23

Strength Work: (10:00) Alternate between movements: 3 Sets for Quality (rest as needed) 6-8 Tempo Dips (3 seconds down) (Rings OR Bar Dips) 12 Pistols

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Friday 12/1/23

Snatch & Squat Strength (27:00) Snatch (12:00) Snatch 3×3 at 78% 1RM OR Build to a moderately heavy set of 3 Straight Into… Front Squat

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Monday 11/13/23

Lower Strength (18:00) Thruster: (18:00) Warm up & Build to a 5rm thruster OR New Athletes may perform 5×5 Thruster *note weight and compare with

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Thursday 11/9/23

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 150 Crossover Single Unders Row 1500/1250 M 25 Shuttle Runs (50′ down

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Friday 10/27/23

Push Press & Back Squat: (24:00) Double Dumbbell Push Press (12:00) 3×6 @ As heavy as possible — build or stay same, athlete choice Straight

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Tuesday 10/24/23

Upper Strength (15:00 Clock) Every :90 for 15:00 (5 sets each), alternate between the 2 movements: A) 6-12 Strict HSPU (ADV: Wall Facing SHSPU) B)

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Monday 10/23/23

Strength Circuit (20:00) A) Choose from one of the following Movements: 4×5 each leg (choose a moderate weight) (RIR 2-3) –Back Rack Bulgarian Split Squat

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