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)
WARM UP 8:00
1:30 Cardio
10 Lunge + Pass
5 Duck Walk Forward + 5 Backward
5/5 Active Spidermans
Static HS Hold
Snatch Warm Up
3-5 Reps Each
Sn Grip BTN Press
Sn Grip BTN Press 1/4 Sqt
Sotts Press
Kang Sqt
Hang Power Snatch
BB Cycling (10-8-6-4-2 reps)
Just like Wednesday with the power clean.
EMOMx9 Sets
Sets 1-4 start with lighter loads and ensure efficient cycling.
Set 5 -10 TnGo Power Snatch
Set 6 – 8 TnGo Power Snatch
Set 7 – 6 TnGo Power Snatch
Set 8 – 4 TnGo Power Snatch
Set 9 – 2 TnGo Power Snatch
Pick weights that are manageable and enable you to move fluidly and efficiently for each set. As reps decrease weight should Increase
RX: Metcon (Time)
3 Rounds for Time
9 Strict HSPU
7 Strict Pull Ups
5 Deadlifts 275/185
-Rest 3:00 –
For Time:
27 Strict HSPU
21 Strict Pull Ups
15 Deadlifts 255/165
TIme Cap 18:00
Adjust Reps as needed
7-9 Strict HSPU 1 Abmat
5-7 Strict Pull Ups
3-5 Deadlifts
Part 1
HSPU- Should be completed 1-3 sets total
Strict PU should be something you can complete 2-4 quick sets.
Deadlift – 1-2 sets
Part 2
HSPU & Pull UP
Complete as many of each rep strict as you can, Once you reach failure complete the remaining reps with kip.
Deadlifts 3 sets of 5
RX+: Metcon (Time)
3 Rounds for Time
9 Strict HSPU
7 Strict Pull Ups
5 Deadlifts 315/205
-Rest 3:00 –
For Time:
27 Strict HSPU
21 Strict Pull Ups
15 Deadlifts 275/185
TIme Cap 18:00
M: Metcon (Time)
Modified/Masters
3 Rounds for Time
Adjust Reps as needed
7-9 Strict HSPU 1 Abmat or DB Strict Press
5-7 Strict Pull Ups/ Banded Strict Pull Up or Negatives
3-5 Deadlifts 225/155, 185/125, 155/105
-Rest 3:00 –
For Time:
21 Strict HSPU 1 Abmat or DB Strict Press
15 Strict Pull Ups/ Banded Strict Pull Up or Negatives
9 Deadlifts 225/155, 185/125, 155/105
TIme Cap 18:00
Adjust Reps as needed
7-9 Strict HSPU 1 Abmat
5-7 Strict Pull Ups
3-5 Deadlifts
Accessory Work
6-10 Minute EMOM (Depending on Time)
3-5+ Muscle Ups/Butterfly Pull Ups/Kipping/Negatives
Everyone is different with their capability here! We have some recommendations below:
Based off of 30 Muscle ups for time
Sub 1 minute: 7-8 Muscle ups EMOM for 7 minutes
Sub 2 minutes: 6-7 Muscle ups EMOM for 8 minutes
Sub 3 minutes: 5-6 Muscle ups EMOM for 10 minutes
Sub 4 minutes: 5 Muscle ups EMOM for 10 minutes
Sub 5 minutes: 4 Muscle ups EMOM for 10 minutes
Sub 7 minutes: 3 Muscle ups EMOM for 10 minutes
7+ minutes: 3 (or less) Muscle ups EMOM for 10 minutes
SCALING
The SCALING aim is to do 1-2 muscle ups EMOM for 10 minutes OR practice your muscle ups for 10 minutes. If this means hitting 1 muscle up every 2 minutes and practicing ring transitions, skills in between reps, that is okay!
Scaling option 1:
10 Minute EMOM
1-2 Muscle Ups
Scaling option 2:
10 Minute EMOM
1 Muscle Up every 2 minutes
-ATTEMPTS Practice kip to swing, ring transition, and/or ring dips in the time between reps
Home WODS
H: Metcon (3 Rounds for reps)
3 sets
AMRAP 4 Minutes:
30 Double Under
10 Single Arm Dumbbell Thrusters (50/35)
-Rest 2:00 between sets-
These are quick amraps that you are meant to go hard in. Reset from the beginning each amrap.
Double unders: aim to keep these unbroken. Sub 45 single unders per round if needed.
Single arm dumbbell thrusters: complete 5 reps per arm each set!