Announcements

END OF OPEN CELEBRATION- Sat April 3rd at 1pm. Bring the whole family and your fav beverage for Cookout, East Egg hunt for kiddos, music, raffles, games, and open winners announced.
Location : Bricktown Barbell Loft (Coach JT and Jenn’s place)
Signup Genuis – Posted on social media. Still need sign ups for desserts, kids drinks, Fruit & Veggie tray, and chips/sides to name a few. Can’t wait to see you there

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Cardio

7:00

2 rounds

10 Barbell Good Mornings or RDL 5/5

10 Cossack Squat 5/5

20 Sit Ups

10 BB Front Squats + 10 BB Push Presses

10 Dive Bombers

3:00

BB Warm Up

3 Position clean (High hang, 1″ above knee, floor. Do a couple sets of 3 position and as you increase in weight go to 2 position (Hang & Floor) . Work up to starting weight.

Power Clean ( 3,3,2,2,2,1)

How to approach the lifts

Record your set as 1 of your scores for load

Work up to a moderate/heavy load. NO touch and go!

Complete in SINGLES!!

Example Sets

Set 1:

3 Power Cleans @155

-rest 60-90 seconds-

Set 2:

3 Power Cleans @185

-rest 60-90 seconds-

Set 3:

2 Power Cleans @205

-rest 60-90 seconds-

Set 4:

2 Power Cleans @225

-rest 60-90 seconds-

Set 5:

2 Power Cleans @245

-rest 60-90 seconds-

Set 6:

1 Power Clean @265

Split Jerk ( 3,2,2,1,1,1 )

Warm Up

2:00

then

Every 60-90 seconds

Record heaviest single for the day.

Example Sets

Set 1:

3 Split Jerks @155

-rest 60-90 seconds-

Set 2:

2 Split Jerks @185

-rest 60-90 seconds-

Set 3:

2 Split Jerks @205

-rest 60-90 seconds-

Set 4:

1 Split Jerks @225

-rest 60-90 seconds-

Set 5:

1 Split Jerks @245

-rest 60-90 seconds-

Set 6:

1 Split Jerks @265

Metcon (Time)

For Time

21-15-9

Thrusters 95/65 75/65

Bar Over Burpees

-Rest 2:00

15-10-5 reps

Thrusters 115/85 95/65

Bar Over Burpee

RX+

115/85

135/95
TARGET TIME

Target time : 6:00 +/-for each couplet

Time Cap: 15 minutes

Modify/Scaled

15-10 5 reps

10-8-6 reps

scale load to meet stimulus

STIMULUS and GOALS

Stimulus for the workout today

The stimulus for today’s workout will have two parts. First, will be higher intensity, planned rest between.. In the second part will be a little slower as the load is heavier but less reps. stay moving. Goal is to go UB on BB and steady on burpees.

WORKOUT STRATEGY & FLOW

Thrusters: Goal should be UB for the first BB.. Second weight try to hold on and go unbroken. If you have to break up into 2 sets make it descending reps 8/7, 6/4 . Going to be tough and definitely a mental push but weight should not be the issue here. Breathe at top of each rep to avoid redline.

Burpee over Bar: Parallel with the bar and stay low. First workout needs to be smooth and at a pace that will avoid early burn out. Second workout is whatever is left in the tank with an attack mindset. Don’t stop moving.

Share