Crossfit NWA – CrossFit
Warm-up
Warm-up (No Measure)
Partner Warm Up 8:00
1:00 Cardio / Plank
Rotate
1:00 Alt Box Step Up/Wallballs
Rotate
1:00 Core/Plate Jumps or Jump Rope
Rotate
1:00 Russian KBS/Dive Bombers
Rotate
Grab Your Valentine and Throw Down
Metcon (3 Rounds for reps)
Partner I Go You Go
A.EMOMx14 (Alternating Rounds)
8 GS Box Jump 24/20″
Remaining time Max Calorie Row(do not reset rower)
Athlete 1 completes 1 round of Box Jumps/Calories while A2 rests. Alternating
A1 Odd
A2 Even
*Score is total # of calories.
Rest 3:00
AMRAPx12
4 DBL DB Thrusters 45-50/30-35
6 Toes 2 Bar
24 II Unders
Athlete 1 must complete a full rnd of thrusters, Toes 2 Bar, and II Unders
*Score is total # of reps completed.
A1 will complete a full round (27 reps) while A2 rests.
rest 2:00
AMRAPx6
C.Max American KBS 53/35#
Every minute on the minute complete 4 burpees.
Alternate b/t partners as needed.
*Score total # of KBS
These should be all out sprint intervals
Part A
The box jumps should take less than :20 to complete (reduce reps as needed).
Part B
Each round should take less than 1:00 to complete. Reduce reps or modify movement to make it a sprint and stay moving.
Part C
Pick a rep scheme you and your partner can ensure 1:1 work rest ratio. 10-20 reps before alternating
Subs
8 GS Box Jumps 20/14 or Step Ups
Knee Raises or Sit Ups
1:1 Singles for this wod. Keep it a fast sprint
Individual/Solo
Complete workout 1:1 (work:rest)
Home WODS
Metcon (3 Rounds for reps)
Partner I Go You Go
A.EMOMx14 (Alternating Rounds)
8 GS Box Jump 24/20″ or Jumping Lunges/Air Squats
Remaining time Max Calorie Row(do not reset rower) or Burpees
Athlete 1 completes 1 round of Box Jumps/Calories while A2 rests. Alternating
A1 Odd
A2 Even
*Score is total # of calories.
Rest 3:00
AMRAPx12
4 DBL DB Thrusters 45-50/30-35 or wallballs
6 Toes 2 Bar or sit ups
24 II Unders or lateral/plate jumps
Athlete 1 must complete a full rnd of thrusters, Toes 2 Bar, and II Unders
*Score is total # of reps completed.
A1 will complete a full round (27 reps) while A2 rests.
rest 2:00
AMRAPx6
C.Max American KBS 53/35#
or
Alternating DB Snatch
Every minute on the minute complete 4 burpees.
Alternate b/t partners as needed.
*Score total # of KBS