Workout, Happening, and Updates at CROSSFIT AMARILLO

We often focus on visible achievements… The scale going down, hitting the gym daily to check off that box, seeing changes in our bodies… But

While InBody scans are widely acclaimed for their precision, several variables can alter their accuracy.

Infrared saunas are gaining prominence for their health benefits that cater to a broad age range. These modern wellness tools are known for their ability

CrossFit Amarillo is thrilled to announce our Summer 2024 Nutrition Challenge! It’s not just any challenge; it’s eight-week specifically designed to push your limits, improve

Ever caught yourself at the gym, debating whether to push for a new personal best or to stick with a weight you *know* you can

Find each day’s workout in your Zen Planner member app! 🙂

Clean & Jerk (21:00) Build to a Heavy Set of 3 in 15:00 Then, reduce to the weight to around 50-70% of above and perform:

Snatch (21:00) Build to a Heavy Set of 3 in 15:00 Then, reduce to the weight to around 50-70% of above and perform: 8 Touch

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,

Posterior Chain Conditioning: (16:00) 8:00 to build to 40-50% of 1RM Deadlift OR a light to moderate weight THEN… Every 1:30 for 5 sets: (7:30)

Press & Seated Wall Slides (20:00) 15:00 Build to a Heavy set of 6 Strict Press During the 15:00, accumulate 3×10 Seated Wall Slides Then,

Back Squat (20:00) In 15:00, build to a heavy set of 6 on back squat Then, 5:00 for 2×6 @ 90% of that set METCON:

Clean & Jerk (15:00) For 15:00, build to 3×3 Clean & Jerk @ 65-70% of 1RM *Power or Squat METCON (24:00) 24 – 20 –

Snatch & Squat (24:00) *Perform (A), then move into (B) For 12:00, build to 3×3 Snatches @ 65-70% of 1RM *Power or Squat Then… For

Aerobic Conditioning (40:00) 3 Rounds: 800 M RUN — OR — 1000/850 M ROW 20 Side Laying Oblique Crunches (10 Ea. Side) 50/42 Cal Bike

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

Pushing Strength (20:00) complete all of (A), then perform (B) A) 3×6 TEMPO Dips (RIR 2-3) (TEMPO: 3 seconds down, 1 Second up) (Rings OR

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

Clean & Jerk (20:00) Build to a Heavy Set of 1 in 15:00 Then, take 90% of that set and perform… 1 Clean & Jerks

Snatch (20:00) Build to a Heavy Set of 1 in 15:00 Then, take 90% of that set and perform… 1 Snatches Every 1:00 x 5

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

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%

Press (20:00) 15:00 Build to a Heavy set of 3 Strict Press Then, 5:00 for 3×3 @ 90% of that set METCON (25:00) FOR TIME:

Back Squat (20:00) In 15:00, build to a heavy set of 3 on back squat Then, 5:00 for 2×3 @ 90% of that set METCON:

Clean & Jerk (20:00) Build to a Heavy Set of 2 in 15:00 Then, take 90% of that set and perform… 2 Clean & Jerks

Snatch (20:00) Build to a Heavy Set of 2 in 15:00 Then, take 90% of that set and perform… 2 Snatches Every 1:15 x 4

Aerobic Conditioning (30:00) 2 ROUNDS: AMRAP 5: 25 Overhead Squats (RX: 45/35) (SCALE: A) PVC Pipe — B) Front Squat — C) Goblet Squat —

Strength Work: (20:00) Alternate between movements: 5, 6, 8 Strict Weighted Pull Up OR Chin Up Deadlift 3×4 @ 75-80% of 1 RM OR Build

Press (20:00) 15:00 Build to a Heavy set of 5 Strict Press Then, 5:00 for 2×5 @ 90% of that set METCON (25:00) FOR TIME:

Back Squat (20:00) In 15:00, build to a heavy set of 5 on back squat Then, 5:00 for 2×5 @ 90% of that set METCON:

Clean & Jerk (20:00) Build to a Heavy Set of 3 in 15:00 Then, take 90% of that set and perform… 3 Clean & Jerks

Snatch (20:00) Build to a Heavy Set of 3 in 15:00 Then, take 90% of that set and perform… 3 Snatches Every 1:30 x 3

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:

Alternate Between Deadlift & Press (20:00) A) Deadlift 3×5 @ 70-75% of 1 RM OR Build to a moderately heavy 5 (RIR 2-3) B) Build

Back Squat (20:00) In 15:00, build to a heavy set of 7 on back squat Then, 5:00 for 2×7 @ 90% of that set METCON:

Clean & Jerk (20:00) 6 Sets of the complex @ 70% of 1rm: 2 Power Clean + 1 Jerk (ADV: Power Clean + Clean +

Snatch Complex (20:00) 6 Sets of the complex @ 70% of 1rm: Snatch + Hang Snatch (ADV: Snatch + Hang Snatch + Overhead Squat) (SCALE:

Aerobic Conditioning (45:00) 1500 M Row 30 Up Downs 30 V-Up 60/48 Cal Bike 30 Up Downs 30 V-Up 1200 M Run 30 Up Downs

Strength Circuit: (20:00) Alternate between movements: 4 sets of each: 5 False Grip Chest to Ring Pull Up 8 Dips (Rings OR Bar Dips) 16

Circuit: (20:00) A) Barbell RDL 3×6 @ 40-60% of Deadlift 1RM w/ :02 descent B) Dumbbell Cuban Press 3×8 C) Strict Toes to Bar 3×8

Clean & Jerk (25:00) C&J (15:00) 5:00 Warm up to a starting weight Every :30 x 20 reps (10:00) 1 C&J (Goal Percentage 90%+) of

Snatch & Squat Strength (30:00) Snatch (15:00) (warm up for 5, EMOM for 10) 5:00 Warm up to a starting weight Every :30 x 20

Aerobic Conditioning (45:00) 3 Rounds: 3:00 Bike for Cals 600 M Run 3:00 Row for Cals 25 V-Up **Find a steady, conversational pace and hold

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

Superset: (20:00) A) Deadlift 4 – 6 – 8 B) Strict Press 4 – 6 – 8 METCON: (20:00) 3 Rounds: 18/15 cal row 10

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

Clean & Jerk & Squat Strength (25:00) C&J (15:00) EMOM 10: 2 C&J (Goal Percentage 84% – 87%) of 1RM OR Build to a moderately

Snatch & Squat Strength (30:00) Snatch (15:00) (warm up for 5, EMOM for 10) EMOM 10: 2 Snatch (Goal Percentage 84% – 87%) of 1RM

Aerobic Conditioning (40:00) For Time: 90 – 60 – 30 Cal Bike Crossover Singles Cal Row *20 x 25′ Shuttle Run after each round (25′

Strength Work: (10:00) Alternate between movements: 3 Sets for Quality (rest as needed) 6-8 Tempo Dips (3 Sec down – 2 Sec Up) (Rings OR

Superset: (20:00) A) Deadlift 6 – 8 – 10 B) Strict Press 6 – 8 – 10 *Build to a heavy set of 6, back

Alternate Between Movements: (20:00) 4×6 Back Squat @ 72.5% OR Moderate Set of 6 3, 5, 6, 6 Strict Weighted Pull Up OR Chin Up

Clean & Jerk & Squat Strength (25:00) C&J (15:00) C&J 3×3 at 81% of 1RM OR Build to a moderately heavy set of 3 Straight

Snatch & Squat Strength (30:00) Snatch (15:00) Snatch 3×3 at 81% of 1RM OR Build to a moderately heavy set of 3 Straight Into… Front

Aerobic Conditioning (40:00) For Time: 400 M Run 500/425 M Row 800 M Run 80/68 Cal Bike 800 M Run 500/425 M Row 400 M

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

Superset: (20:00) A) Deadlift 5 – 7 – 9 B) Strict Press 5 – 7 – 9 *Build to a heavy set of 5, back

Alternate Between Movements: (20:00) 4×4 Back Squat @ 75% OR Moderate Set of 4 4, 6, 6, 8 Strict Weighted Pull Up OR Chin Up

Winter Woderland

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

AMRAP 25: 500 / 425 M Row (SCALE: Reduce Distance) 50 Crossover Singles (SCALE: A) Reduce Reps — B) 50 Singles OR Reduce Singles Reps

Gymnastics Strength Circuit: (15:00) 4 Sets for Quality (rest as needed) 8-12 Strict Toes to Bar 4-6 Tempo Dips (2 seconds down, 2 seconds up)

Superset: (20:00) A) Deadlift 6 – 8 – 10 B) Strict Press 6 – 8 – 10 *Build to a heavy set of 6, back

Superset: (20:00) 4×6 Back Squat @ 70% OR Moderate Set of 6 4×6 Strict Weighted Pull Up OR Chin Up METCON: (15:00) EMOM 15: Min

Superset: (20:00) A) 4×5 Jerks (from rack) @ 60% of 1rm OR at a moderate weight B) 4×8 Each Leg Pistol OR Double DB Step

METCON (20:00) AMRAP 4:00 12 V-Up 12 Wall Ball REST 1:00 (TRANSITION) AMRAP 4:00 12 Cal Bike 12 DB Snatch REST 1:00 (TRANSITION) AMRAP 4:00

Happy Thanksgiving No Classes

Snatch (15:00) 4×5 Snatch @ 60% of 1rm OR at a moderate weight *POWER OR SQUAT METCON (30:00) 3 Rounds: 800 M Run 75′ Walking

Cleans (15:00) 4×5 Cleans @ 60% of 1rm OR at a moderate weight *POWER OR SQUAT METCON (25:00) 3 Rounds: 10 Deadlift 225/155 15/12 Cal

3×6 Back Squat @ 60% 3×6 (each leg) Bulgarian Split Squat METCON: (25:00) 3 Rounds: 30/24 Cal Row 20 Strict HSPU 10 Front Squat OR

Snatch 20:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 3@ 80% — 2 @ 85% — 1 @ 90% — 1

Push Press (16:00) Warm up & Build to a 1rm Push Press OR New Athletes may perform 5×5 Push Press *note weight and compare with

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

18:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 3@ 80% — 2 @ 85% — 1 @ 90% — 1 @

Pull Ups & Dips (25:00 to complete both) — athlete may superset or do 1 at a time — ATHLETE MAY SUPERSET OR 1 MOVEMENT

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

Strength (16:00 Clock) 16:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 2 @ 82.5% — 2 @87.5% — 1 @ 90%

Push Press & Back Squat: (29:00) *Taking your 1RM Push Press, perform: (14:00) 3@ 85% of that 1RM — 2 @ 90% of that 1RM

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

Posterior Chain Strength (30:00 Clock) 15:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 2 @ 82.5% — 2 @87.5% — 1

Upper Strength (15:00 Clock) 5, 6, 10 Weighted Ring Dips OR Weighted Bar Dips OR 4×6-10 Push Ups 5, 6, 10 Pull Ups METCON: (25:00)

Lower Strength (28:00) Thruster: (14:00) *Taking your 5RM, perform: 3@ 85% of that 5RM — 3 @ 90% of that 5RM — Max Reps *Up

Strength (27:00 Clock) 15:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 3 @ 80% — 3 @85% — 3 @ 87.5%

Push Press & Back Squat: (29:00) *Taking your 1RM Push Press, perform: (14:00) 6 @ 82.5% of that 1RM — 4 @ 87.5% of that

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in Run 1200 M Then… Straight Into… 3 Rounds: 40/32 Cal Bike 18

Posterior Chain Strength (27:00 Clock) 15:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 3 @ 80% — 3 @85% — 3

Upper Strength (16:00 Clock) 6, 8 , 12, 12 Weighted Ring Dips OR Weighted Bar Dips OR 4×8-12 Push Ups 6 , 8 , 12,

Lower Strength (28:00) Thruster: (14:00) *Taking your 5RM, perform: 10 @ 82.5% of that 5RM — 8 @ 87.5% of that 5RM — Max Reps

Clean (20:00) Clean (POWER OR SQUAT) (12:00) Warm up and build to: 3×5 @ 65% Then, 3×5 Clean Pulls @ 90% of snatch 1rm METCON

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

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 3 Rounds: Row 1000/850 M 20 Push Ups Bike 40/32 Cals 20

Posterior Chain Strength (24:00 Clock) Snatch (POWER OR SQUAT) (12:00) Warm up and build to: 3×5 @ 65% Straight into… (12:00) 3×5 Deadlift at 60%

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)

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

Strength (27:00 Clock) 14:00 to perform: Clean (POWER OR SQUAT) Warm up and build to: 4 @ 75% — 3 @ 80% — 3 @85%

Push Press & Back Squat: (28:00) *Taking your 1RM Push Press, perform: (14:00) 5 @ 85% of that 1RM — 3 @ 90% of that

Aerobic conditioning (40:00) —- Find a pace you can sustain and settle in 1200/1000 M Row 40 Walking Lunge 1200 M Run Straight Into… 3

Posterior Chain Strength (29:00 Clock) 15:00 to perform: Snatch (POWER OR SQUAT) Warm up and build to: 4 @ 75% — 3 @ 80% —

Upper Strength (16:00 Clock) 16:00 to complete the Superset… 3, 5, 6, Max Rep Set – (up to 15) Weighted Ring Dips OR Weighted Straight