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

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!

Share