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)

Power Clean (10-8-6-4-2 reps)

These should be cycled. Pick weights that are manageable and enable you to move fluidly and efficiently for each set

RX: Metcon (3 Rounds for reps)

AMRAP 3 Minutes

Buy in: 50′ Double DB/KB Front Rack Walking Lunge (45-53/35)

18 toes to bar

9 Bar Muscle Ups/15 C2B/21 Pull Ups or RR

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 100′ Double DB/KB Front Rack Walking Lunge (45-53/35)

12 toes to bar

6 Bar Muscle Ups/12 C2B PU/18 PU or RR

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 150′ Double Kettlebell Front Rack Walking Lunge (53/35)

6 toes to bar

3 Bar Muscle Ups/6 C2B PU/ 9 Pull Ups or RR
TARGET SCORE

Score is the number of toes to bar and bar muscle ups/Pull Ups each set. The lunge does not count in the score 🙁

Target reps each set: Through the toes to bar and bar muscle ups

Minimum reps each set before scaling each set: through the toes to bar and 1 bar muscle up

STIMULUS and GOALS

This is a higher skilled couplet with a lunge buy in to cause some fatigue to start. We are looking at grip endurance and upper body pulling to be the limiting factor

WORKOUT STRATEGY & FLOW

Double KB/DB Front Rack Walking Lunge: This weight should be something you can keep unbroken for workouts 1-2 and possibly have to break 1 time for workout 3

Toes to bar: This grip fatigue will likely set in by the end of workout 1. The time frame is shorter so you have to be aggressive with bigger sets and/or smaller rest breaks relative to your ability.

Bar muscle ups: Keep a violent closing of the hips and get over the bar without any “chicken winging”

You will likely be short on time here so see how big of a set you can hang onto.

RX+_: Metcon (3 Rounds for reps)

AMRAP 3 Minutes

Buy in: 50’ Double Kettlebell Front Rack Walking Lunge (53/35)

30 toes to bar

12 Bar Muscle Ups

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 100’ Double Kettlebell Front Rack Walking Lunge (53/35)

20 toes to bar

8 Bar Muscle Ups

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 150’ Double Kettlebell Front Rack Walking Lunge (53/35)

10 toes to bar

4 Bar Muscle Ups

M: Metcon (3 Rounds for reps)

Masters/Modified

Masters 55+

AMRAP 3 Minutes

Buy in: 50’ Double KB/DB Front Rack Walking Lunge (choose load)

20 toes to bar or SIt Ups

10 Burpee Jumpin Chest to Bar Pull ups OR 6 Bar Muscle Ups/Attempts

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 100’ Double Kettlebell Front Rack Walking Lunge (35/18)

16 toes to bar or Sit Ups

8 Burpee Jumpin Chest to Bar Pull ups OR 4 Bar Muscle Ups/Attempts

-Rest 3:00 between sets-

AMRAP 3 Minutes

Buy in: 150’ Double Kettlebell Front Rack Walking Lunge (35/18)

8 toes to bar

4 Burpee Jumpin Chest to Bar Pull ups OR 2 Bar Muscle Ups/Attempts

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