Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up 12:00

130-2:00 Cardio

Then

Banded Pick 2-3

10 Side step R/L

10 Forward/Backwards Walk R/L

10 Glute Bridges

10 Single Leg Glute Bridges R/L

10 Bird Dogs R/L

10 Squats

into

A) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

*No Hands (aka Zombie) front Squat

*Front Squat

*Pause Front Squat (2 Seconds)

*One and a quarter front squat

*Tempo Descent Front squat (5 second descent, no pause, fast up)

B) Begin building up to starting weight in sets of 2-3

At 12:00 be at working weight

Strength

Front Squat (5×3)

Front Squat:

5 sets x 3 reps @83% 1RM Front Squat *Across

* Rest 60-90 secs minutes between sets

Back Squat (5×3)

Back Squat

– 5 sets x 3 reps @78% 1RM Back Squat Across

* Rest 60-90 secs minutes between sets

Metcon (Time)

21-18-15-12-9-6-3

Front squats (95/65)

Bar-facing burpees

Pull-ups

Target Time: 11-13 minutes

Time Cap: 18 minutes
We are aiming for a steady/moderate pace while trying not to blow up on the early sets.. The first few rounds will feel easy and then fatigue will start to set in hard, so remember to have short breaks as needed to maintain intensity throughout.

These types of triplets are always “fun” and miserable at the same time, especially with these basic CrossFit movements….. actually not fun at all 🙁

WORKOUT STRATEGY & FLOW

Front squats: these are going to be a grind, but should be light! Stay tough and aim for 1-2 unbroken as long as you can.

Bar Facing Burpees: Don’t get lazy and neglect the two foot take off/landing. We recommend a slightly wider stance going into the burpee will result for more efficiency and also avoid unnecessary fatigue in the legs and lower back. Maintain a constant pace with the burpees that will allow you to keep moving. Don’t come out too hot on set 1 with these burpees and get into a “Panic” state,. Smooth is fast here and you can always go faster as the reps decrease. .

Pull Ups /Chest to bar: the Goal should be 1-2 sets most of the workout. Use the legs and hips together while being explosive with every repetition. make sure to use chalk and be cautious of your grip strength endurance. If you can butterfly, let your chest “fall” through brushing the bar for each rep. If you have to kip, you will likely have to break sooner so pace accordingly.

Elite/RX+

Metcon (Time)

21-18-15-12-9-6-3

Front squats (115/85)

Bar-facing burpees

Chest to bar pull ups

Target Time: 11-13 minutes

Time Cap: 18 minutes

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