Announcements

Open Gym M-W-F 0930-11am
Thursday Jan 7th at 5:30pm-FREE On Ramp Class
Saturday Jan 9th – “Chemo”
Saturday Jan 9th 11:30 – FREE YOGA

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1 Rnd or 8:00

1:00 Cardio

7 lateral box step ups (each side)

5x 2 Dive Bombers + Inchworms

20 Lateral Jumps

10 Scorpions (5/5)

-Banded Hip Halo (Pick 2-3)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Strength

Back Squat (10×3)

* Rest 60-90 secs minutes between sets

– 10 sets x 3 reps @75% 1RM Back Squat. Across not increasing

Front Squat (5×3)

Front Squat

– 5 sets x 3 reps @80% 1RM Front Squat

* Rest 60-90 secs minutes between sets

RX: Metcon (AMRAP – Rounds and Reps)

AMRAPx12

14 GS Box Jumps 24/20

12 Bar Facing Burpees

10 Shoulder to Overhead 95/65

Target 3-5 Rounds
STIMULUS and GOALS

We are aiming for a steady/moderate pace while trying not to blow up on the early rounds. The first few rounds will feel easy and then fatigue will start to set in hard, so remember to have short breaks as needed to maintain intensity throughout.

These types of triplets are always “fun”, especially with these basic CrossFit movements.

WORKOUT STRATEGY & FLOW

Box Jumps: Stay steady and stay moving. If you need to rest during the box jumps, rest at the top. We recommend jump up step down unless in competition.

Bar Facing Burpees: Don’t get lazy and neglect the two foot take off/landing. We recommend a slightly wider stance going into the burpee will result for more efficiency and also avoid unnecessary fatigue in the legs and lower back. Maintain a constant pace with the burpees that will allow you to keep moving for all 15 reps without resting.Don’t come out too hot on round 1 with these burpees and get into a “Panic” state,. Smooth is fast here and you can always go faster in future rounds.

Shoulder to Overhead: The weight here should be one you can keep unbroken sets throughout.. This will be a struggle as the rounds go on and shoulder fatigue sets with these 3 movements. Push Press and Push Jerk are the two options in movements we would like to see. Push press is faster but more taxing on the shoulders, Push jerks are slower and requires more finesse but will prolong shoulder fatigue, so we recommend push jerks throughout.

Elite/RX+

RX+: Metcon (AMRAP – Rounds and Reps)

AMRAPx12

16 GS Box Jumps 24/20

14 Bar Facing Burpees

12 Shoulder to Overhead (115/85)

TARGET SCORE

4-5 Rounds
WORKOUT STRATEGY & FLOW

Box Jumps: Stay steady and stay moving. If you need to rest during the box jumps, rest at the top. We recommend jump up step down unless in competition.

Bar Facing Burpees: Don’t get lazy and neglect the two foot take off/landing. We recommend a slightly wider stance going into the burpee will result for more efficiency and also avoid unnecessary fatigue in the legs and lower back. Maintain a constant pace with the burpees that will allow you to keep moving for all 15 reps without resting.Don’t come out too hot on round 1 with these burpees and get into a “Panic” state,. Smooth is fast here and you can always go faster in future rounds.

Shoulder to Overhead: The weight here should be one you can keep unbroken sets throughout.. This will be a struggle as the rounds go on and shoulder fatigue sets with these 3 movements. Push Press and Push Jerk are the two options in movements we would like to see. Push press is faster but more taxing on the shoulders, Push jerks are slower and requires more finesse but will prolong shoulder fatigue, so we recommend push jerks throughout.

M: Metcon (AMRAP – Rounds and Reps)

Masters/Modified

Masters 45-54

AMRAPx12

14 GS Box Jumps 24/20

12 Bar Facing Burpees

10 Shoulder to Overhead (95/65)

Masters 55+

AMRAPx12

14 GS Box Jumps or Step Ups 20/14

12 Bar Facing Burpees

10 Shoulder to Overhead (85/55)

Home WODS

H: Metcon (AMRAP – Rounds and Reps)

AMRAPx20

14 Jumping Lunges

12 Burpees

10 DB Push Press 45/35 35/25

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