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

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Warm-up

Warm-up (No Measure)

2:00

Cardio

5:00

1 rnd (go thru in order of importance to you)

10-15 Banded or BB Good Mornings

20 Single leg hops (each)

10 Knuckle Draggers

10 Lunge + PVC/Band Pass thru or 10 Sotts Press PVC/BB

20 Sit Ups

10 Dive Bombers

10 Superman + Rotations

then

BB Prep

BB Warm Up

EMOMx9

Min1-3 Shoulder to Overhead

Min 4-6 Hang Power Cleans

Min 7-9 Deadlift

3 -5 reps EMOM. Starting light and building to a comfortable load.

Metcon (3 Rounds for reps)

AMRAP 5 Minutes

50 Double Unders

12 Deadlifts 135/95 115/85

-Rest 2:00 –

AMRAP 5 Minutes

50 Double Unders

9 Hang Power Cleans 135/95 115/85

-Rest 2:00 –

AMRAP 5 Minutes

50 Double Unders

6 Shoulder to Overhead 135/95 115/85

TARGET SCORE

Target Rounds Each Set: 5-6+

Minimum Rounds Before Modifying/Scaling Each Set: 4

Modified

35 II Unders (50 Singles)

12-9-6 reps 115/85 or 95/65

RX+

155/105
Subs

75 Singles

10 att + 40 Singles

DBL DB Deadlift-HPC-S2OH

STIMULUS and GOALS

A little twist on “DT” with this one. Stimulus is moderate intensity through the 3 workouts with a non-stop/steady approach. Stay in your lane on this one and don’t come out like a racehorse.

Weight stays the same all the way across.

WORKOUT STRATEGY & FLOW

Double Unders: Unbroken is the goal but given the volume of this one we may want to break some sets up to save grip and shoulders. Hopefully it’s a good day for dubs so stay relaxed and control your breathing.

Deadlifts: Weight is light so unbroken is definitely the goal but be mindful of grip. If you are going to break then try to get 8+ reps before doing so. Use mix grip and try to alternate hands each round to prolong the fatigue.

Hang Power Cleans: This is definitely going to be the part of the workout where grip is hurting. Look to take a few extra seconds after double unders to relax the hands and get chalk. Use hook grip and remember to loosen the hands in the catch/front rack position to relieve tension. Goal in 1-2 sets and if you are going to break try and get over 50% of the reps before dropping.

Shoulder to Overhead: it’s only 6 so clean and jerk the first rep and gut out the next 5 jerks before dropping. Push Jerk will definitely help save the shoulders instead of push pressing and make sure to breathe when the bar is overhead.

Rest between the movements, not during.

Extra Credit

2k Row (Time)

Max Effort 2k Row
Rest as needed before starting. Use you own timer on monitor

OR

Back Squat (1+1×5)

Pause Back Squat + Back Squat:

(1+1) x 5. Work up in weight each set.

* Rest 60-90 secs between sets

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