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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP 9 Minutes

1 Minute Cardio (start easy and build intensity each round)

10 OH MB/Plate Lunge (light/moderate)

10 push ups

10 KB/MB goblet squats (light/moderate)

10 single arm kettle bell press (each side) (light/moderate)

Clean ( 6x (3+1+3+1))

Every 1:30 complete 3 Power Cleans + 1 Push Jerk + 3 Power Cleans + 1 Push Jerk

This will be cycled. Each set, you’ll perform 3 TnGo power cleans, 1 push jerk, 3 power cleans, 1 push jerk.

Move up in weight each set.

To maintain form you may reset after push jerk

A: Metcon (3 Rounds for time)

Option A

3 Sets (1 Set every 6:00)

21-15-9

Wall Balls (20/14) @10’/9′

Calories

Target Time each set: sub 4 minutes

Time Cap each set: 5 minutes

RX+ 30/20# WB
Stimulus for today’s workout is high intensity while maintaining consistent times for both sets. Set the tone early on workout 1 and try to push the pace for workout 2.

WORKOUT STRATEGY & FLOW

Row: Get the wheels turning quickly off the start. Pace should be 75-80%+ and fighting to hold on. Make sure to finish your pull and breathe through every stroke. Look to wind the rower down and on the last 3-5 calories to get breathing under control and prepare for the wall balls.

Wall Balls: Weight will feel heavier than normal and the increased difficulty is okay. Don’t use this as an excuse for smaller sets/less reps. Our goal is unbroken or a maximum of 2 sets so be ready to fight through the pain and keep moving.

Remember to roll the shoulders out with every throw pop out of the squat with explosive hips to launch the ball up.

Go harder than you normally would on the movements and use the transition from station to station as the rest.

B: Metcon (3 Rounds for reps)

Option B

AMRAP 5 Minutes 15/12

Calorie Assault Bike/Bike Erg

15 Toes to Bar

Rest 1:00

AMRAP 5 Minutes

15/12 Calorie Assault Bike/Bike Erg

5 Bar Muscle Ups

Rest 1:00

AMRAP 5 Minutes

15/12 Calorie Assault Bike/Bike Erg

15 Toes to Bar

5 Bar Muscle Ups
STIMULUS and GOALS

Stimulus for the 3 workouts is maintaining a moderate intensity while establishing a pace early. Your Goal should be consistent round times which will help stay on track with your scores.

WORKOUT STRATEGY & FLOW

Assault Bike: Intensity should be moderate to moderate high with a goal time under 50 seconds. Ramp up the bike in the first 5-6 seconds, then settle into a controlled pace. When within 2-3 calories of finishing look to wind it down to recover going into the next movement.

Toes to Bar: Legs and lungs will hurt at first and then grip fatigue will start to set in. Whatever your skill level is, break sooner than you think with a minimal goal of no less than sets of 5. Make sure to use a 5-10 second buffer after the bike to chalk up and utilize that big swing with a fast kick.

Bar Muscle Ups: Goal is unbroken! It will take more energy and time to break and restart. Be sure you are ready to make the commitment before jumping up to the bar. Breathe at the top of each rep while being explosive in the kip.

SCALING

The SCALING aim is to keep consistent rounds while being able to push on the bike.

Scaling option to finish near the target score:

AMRAP 5 Minutes

12/10 Calorie Row

10 Toes to Bar

rest 1:00

AMRAP 5 Minutes

12/10 Calorie Row

3 Bar Muscle Ups (OR 5 Burpee Pull Ups)

Rest 1:00

AMRAP 5 Minutes

12/10 Calorie Row

10 Toes to Bar

3 Bar Muscle Ups (OR 5 Burpee Pull Ups)

Home WODS

Metcon (4 Rounds for reps)

AMRAPx5

100m Run/150M Row/7 Cal Assault Bike/10 Cal C2 Bike

20 Sit Ups

into

AMRAPx5

100m Run/150M Row/7 Cal Assault Bike/10 Cal C2 Bike

10 Alternating Devils Press 50/35

into

AMRAPx5

100m Run/150M Row/7 Cal Assault Bike/10 Cal C2 Bike

20 Sit Ups

into

100m Run/150M Row/7 Cal Assault Bike/10 Cal C2 Bike

10 Alternating Devils Press

OR

Metcon (2 Rounds for reps)

C) 7min AMRAP

15 Double Unders

10 Walking Lunges

5 Renegade Rows 50/35lbs

rest 3mins

7min AMRAP

4 Burpee Pull Ups

8 Wall balls

12 Sit Ups

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