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
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