Crossfit NWA – CrossFit

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Warm-up (No Measure)




Banded Hip Mobility

10 Banded Side Steps R/L

10 Banded Glute Bridges

10 Banded Squats


“FS Skill Transfer Exercise”

No Hands Front Squat (Arm straight out in front)

Front Squat (2 second decent explode up)

Pause Front Squat (2 second decent + 2 second pause in bottom)

1 1/4 Front Squat (Use stretch reflex)

Tempo Front Squat (5 sec decent)

BB Prep

Pause + Front Squat (1+1x 5)

1 Pausing Front Squat + 1 Front Squat
Pause Front Squat + Front Squat:

**Focus on squatting to your bottom position just as if you were receiving clean. Not just hip crease below knee.

3:00 Warm Up


Every 60-90 seconds

(1+1) x 5. Working set. Climb in weight each set.

Work up in weight each set. Work up to a heavy load, but no misses.

Pause for 2-3 seconds in the bottom, Explode out of the hole with a tall torso and high elbows

Record each set as 1 of your scores for load

Metcon (Time)

3 Rounds

12 Toes to Bar

5 Squat Cleans 135/95 115/85

12/10 Calorie Assault Bike, 20/16 Cal Row/Bike, or 200m Run

5 Squat Cleans 135/95 115/85

**Rest 2:00 after each round

RX+ (Qtr final qualifiers)

185/125 155/105

GHDSU if class size permits
Target Time each round: 3-4 minutes

Time Cap each round: 5 minutes

Total Time Cap 19:00


Stimulus for this workout is moderate intensity while trying to hold consistent pacing through each set. Grip and lungs will be under heavy fire with this one so make sure not to push to failure.


Toes to Bar: Unbroken should be the goal with this movement. As the rounds go on you may break to keep the grip at bay but 15 shouldn’t be a problem from the start. Be explosive with the hips and kick and make sure to wear grips.

Squat Cleans: Weight should be set around 65-70% where we can hit smooth singles. Goal should be a rep every 6-10 seconds without the risk of failing. Drive the elbows up out of the hole and stay consistent with the landing position of the feet..

Assault Bike/Row/Run: Pace should be around 80%. Legs will be tired after squat clean so hop on the bike, ramp it up (5-6 seconds) and then settle into pace. Wind down the last 2-3 calories to allow for smooth transition to the bar. Goal should be sub 45secs on the mono movement.

To finish in the target time area you will have 45-60 secs/per movement. Bank some extra time on the Toes to Bar to help with squat cleans and bike.


3 Rnds

1:00 plank Hold

:30 Plank Right Side

:30 Plank Left Side

30 Flutter Kicks


Metcon (Time)

4 Rounds for time

200M Run

20 Alt DB Snatches 50/35

12 DB Facing Burpees