Crossfit NWA – CrossFit

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Warm-up (No Measure)

7:00

3-5 Shuttle Runs or 150m Run

10 RDL

10 BB Thrusters

20 Core

Total Set Up

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
The clock will be put on 3×10:00 intervals. The first 5:00 of each interval will be for warm up reps for that movement.

Once the 5:00 working set begins you’ll have 3 attempts to establish a 1 RM of that movement.

Strength Option 2

Back Sqt

3-3-3

Shoulder Press

3-3-3

Deadlift

3-3-3

Metcon (Time)

30-20-10 reps of

Toes to Bar

DBL DB Lunges 45-50/35

RX+

KB 70/53

Target Time Sub 8:00

Time Cap 10:00

Athletes must lunge with the kettlebells in the rack position.
2020 CF Games Event

Modified option 1:

30-20-10

Toes-to-bar or Sit Ups

DB lunge (2×35/25)

*Athletes must lunge with the DB in the rack position.

Modified option 2:

25-15-5

Toes-to-bar or Sit Ups

DB lunge

*Athletes must lunge with the kettlebells in the rack position.

Home WODS

Metcon (Time)

30-20-10 reps of

Toes to Bar

DBL DB Lunges 45-50/35 (lunges can be steps or yards)

RX+

KB 70/53

Target Time Sub 10:00

Time Cap 12:00

Athletes must lunge with the kettlebells in the rack position.


CF Total Ranking Table

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