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

View Public Whiteboard


Happy Birthday to my basket case wife. I may be the cause, but know I love you 4 ever…

Warm-up

Warm-up (No Measure)

Warm Up x7

1:00 cardio

5 Single DB Deadlift R/A + 5 Single DB Hang Power Cleans L/A + 5 Single DB Push Press

5 Single DB Deadlift L/A + 5 Single DB Hang Power Cleans L/A + 5 Single DB Push Press L/A

20 Core

1:00 Cardio

RX: Metcon (Time)

3 sets

25/20 Calories OR 400m Run OR 25 Burpees

20 Single DB Hang Power Clean 50/35 (10 Ea side)

50 Air squats or 30 Pistols

100 Double unders

50 Air squats or 30 Pistols

20 Single DB Hang Power Cleans 50/35 (10 Ea side)

25/20 Calories OR 400m Run OR 25 Burpees

-Rest 3:00 b/t sets-

Target Sub- 10:00 per set

Score is total time including rest.

Time Cap; 36:00 (* :01 per unfinished rep)

Sub

150 Singles
This chipper style workout will allow you to work though moderate to bigger sets of reps but with movements you can hold onto bigger sets for

WORKOUT STRATEGY & FLOW

Calorie/Run: Let’s hold moderate/fast on the front and back end.

DBHPC: This should be a number you can do unbroken each arm.

Double Unders: These are ideally unbroken the entire workout. Focus on forceful wrist movement and relaxed shoulders

Air Squats: These should be smooth and unbroken, or 2 sets at most for the entire workout.

RX+: Metcon (Time)

3 sets

25/20 Calorie assault bike OR 400m Run OR 25 Burpees

20 Single DB Hang Power Clean 70/50

50 Air squats or 30 Pistols

100 Double unders

50 Air squats or. 30 Pistols

20 DB Hang Power Clean 70/50

25/20 Calorie assault bike (OR 400m Run OR 25 Burpees)

-Rest 3:00 b/t sets-
Calorie Assault Bike: Let’s hold moderate/fast on the front and back end. 400/325+ watts is a good starting place for intensity if you are comfortable on the bike

DBHPC: This should be a number you can do unbroken.

Double Unders: These are ideally unbroken the entire workout. Focus on forceful wrist movement and relaxed shoulders

Air Squats: These should be smooth and unbroken, or 2 sets at most for the entire workout.

M: Metcon (Time)

Masters/Modified

55+

2-3 sets

20/15 Calories OR 300m Run OR 15 Burpees

20 DB Hang Power Cleans 35/25 (10 Ea side)

40 Air squats

80 Double unders

40 Air squats or 30 Pistols

20 DB Hang Power Cleans 35/25(10 Ea side)

20/15 Calories OR 300m Run OR 15 Burpees

-Rest 3:00 b/t sets-
Subs

125 Singles

Accessory Work

10 Minute EMOM

6-8+ Strict Handstand Push Ups

or

6-8 Bench Press

Scaling option 1:

10 Minute EMOM

1-2 Strict Handstand Push Ups

3-4 Handstand Push Ups

Scaling option 2:

10 Minute EMOM

3-5 Handstand Push Ups

*Try to add 1 rep every other minute (or 1 rep every minute) from last time

Share