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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

7 Minutes

12/9 Calorie Row (build intensity each round) (OR 1:00 Cardio)

5 single arm dumbbell RDL (each side) (light/moderate)

but with the dumbbell)

2 single dumbbell Devils Press (each side) (light/moderate) (each side)

4 inchworms

4 Up Downs

4 spiderman lunge stretch (each side)

8 box jump with step down

8:00-16:00

Pre Snatch Shoulder Mobility

1:00 Each Arm per movement

1.DB Eccentric Light DB

2.KB/DB Floss DB or KB placed on shoulder instead of partner

3.Banded Retract

https://youtu.be/hbN7rdlw3oE

3 Strict Press + 10 Push Press (3+10×4)

Strict Press + Push Press:

– (3 + 10) x 4 sets

– rest 60-90 seconds between sets –
*Taken from the floor. Building ea round

Complete 3 strict shoulder presses then directly into 10 Push Presses

Metcon (Time)

For time

10-20-30-40-50

Dumbbell Snatches 50/35, (35/20)

*15 Burpee Box Jump overs 24/20″ after each round

Target Time: 15+/- minutes

Time Cap: 20 minutes

Compare to 12-15-20
Stimulus for today is moderate to moderate high intensity with steady/ non stop movement.

If you remember this one from the Open then you remember the pain it put you through. Shut the brain off and just move! The fastest times in this workout didn’t have a real strategy so accept the fact that it’s going to hurt and attack each station.

WORKOUT STRATEGY & FLOW

Dumbbell Snatches: Weight should be set where unbroken is definitely a possibility. If you need to rest make it short and get back to the dumbbell. Pause at the top of each rep to breathe and keep control going into the transition. Use the legs and hips as much as possible to save your pull.

Burpee Box Jump Overs: This is going to be the real heartache of the workout. Reps are always going to be 15 so ideally we want to establish a pace that won’t blow us up. Move steadily through at a maintenance pace for the first 4 sets and give it all you go on the last set. Stay low and try to keep moving with a goal finish time around 60 seconds. Stepping up onto the box is okay and can be counted as Rx!

If you have completed this workout before. Be sure to use what you’ve learned and make the proper adjustments to get a better time.

Home WODS

Metcon (Time)

No Equipment

For time

10-20-30-40-50

Jumping Lunges

*15 Burpees after each round
This is a leg and lung burner!!

Jumping lunges: aim to keep these in sets of 10+ throughout.

Burpees: these are all about pace! Pick a consistent pace and keep moving.

Metcon (Time)

Minimal

For time

10-20-30-40-50

Dumbbell Snatches (50/35)

*15 Burpee Box Jump overs (24″/20″) after each round
WORKOUT STRATEGY & FLOW:

Stimulus for today is moderate to moderate high intensity with steady/ non stop movement.

If you remember this one from the Open then you remember the pain it put you through. Shut the brain off and just move! Consistency is key here. Break up reps smart from the beginning.

Dumbbell snatches: Break these up smart. Aim for sets of 10+ throughout. I recommend dumbbell power snatches instead of muscle snatches because they will add up fast!

Burpee box jump overs: these are going to get TOUGH! Aim to keep moving on these, even if the pace is slow.

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