"Welcome to Choctaw CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional m"
Boxed OutWarm-up:30 SecondsHops to 15/10# PlateActive SamsonPlate Ground to OverheadHops to 15/10# PlateActive SpidermansPlate Counterbalance Squats (Pressing Plate Away from Body During Squat)Hops to 15/10# PlatePush-up to Down DogPlate Overhead Reverse LungesModified Barbell Warmup5 Good Mornings5 Back Squats5 Elbow Rotations5 Snatch Grip Push Press5 Overhead Squats5 Snatch Grip DeadliftsMobility2 Rounds (Slightly More Narrow for 2nd Round):PVC Pass Throughs - 30 SecondsWith hands wide and arms long, raise arms up and over the head until PVC touches behind you.PVC Overhead Squats - 30 SecondsWith elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.Rehearsal1 Round50 Meter Run4 Hang Power Snatches3 Burpee Box JumpsMetconMetcon (Time)For Time:800 Meter Run21 Hang Power Snatches (95/65)21 Burpee Box Jumps (24/20)400 Meter Run15 Hang Power Snatches (95/65)15 Burpee Box Jumps (24/20)200 Meter Run9 Hang Power Snatches (95/65)9 Burpee Box Jumps (24/20)In this descending rep workout, athletes will choose a weight on the barbell that they could complete 21+ repetitions unbroken when fresh. Note that the third movement is burpee box jumps and not burpee box jump overs. Athletes will come to full extension each time on the box to finish out the rep. If unable to run, complete one of the following:800 Meter:1000/800 Meter Row80/56 Calorie Schwinn Bike400 Meter:500/400 Meter Row40/28 Calorie Schwinn Bike200 Meter:250/200 Meter Row20/14 Calorie Schwinn BikeWith the bar coming from the hang position today, athletes can aim to cycle the bar in larger sets. Setting the tone in the first round, athletes can look to take no more than 2 short breaks. Some suggestions go as follow:21’s2 Sets: 12-93 Sets: 8-7-615’s2 Sets: 8-73 Sets: 6-5-49’s2 Sets: 5-43 Sets: 3-3-3A bird’s eye view of the workout shows us that once we are done with the 800 meter run and the set of 21’s, we are more than halfway done with the workout. Athletes can hold back just a touch on the first "round" so that they can continue to push thought the back half of the workout.