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

8:00

10-15 Ups Downs

10-15 Push Ups

20 Sit Ups /V Ups

10 Single DB Hang Snatch each arm

10 Kip Swings

10-15 DB Goblet Squats

5 Single DB Push Press each side

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx25

I Go You Go Interval

15/12 cals

20 Single DB Snatch 45/35

15 Pull Ups each

20 Wallballs 20/14 9/10′

400m MB Run Both athletes run together and share load.

15/12 cals each

20 DBL DB Filly Lunge 45/35 alt steps

10 Chest 2 Bar Pull Ups each

10 Burpees 2 Target

During this I go you go format each athlete will complete the movement as quick as possible before moving on to the next movement..

example

A1 15/12 Cals A2 15/12 Cals

A1 20 DB Sn A2 20 DB SN

A1 15 Pull Ups A2 15 Pull Ups

A1 20 Wallballs A1 20 Wallballs

etc etc Alternating back and forth until; time expires.

Work/Rest ratio should be close to 1:1. When working should be pushing the pace as rests will come often.

Cals – Team will pick 1 erg and share. MUST reset monitor b/t athletes.

DB SN- Choose a load you can keep a fast pace all the way through

Pull Ups – 1 to 2 sets. Sub Banded PU or RR for this round and regular PU for next part.

Wallballs – Try to go UB here. Will be a challenge for some but push through.

Odd Object Run – Both athletes looking to run together and hand off as needed. If you cannot run cut distance back to 100m and do a DBL DB/KB Farmers Carry

Cals – Back to Same Erg

DBL DB Filly Lunge- 1 DB at shoulder 1 DB OH for 20 alternating steps. Stay tight in midline and hold on for UB.

Chest 2 Bar PU- Less reps again shooting for 1-2 sets. If you do not have C2B go regular pull ups this time around.

Burpee to Target – Choose a target roughly 6″ above reach. Stay steady here
STIMULUS and GOALS

We are aiming for sustainable intensity across all sets with unbroken work and 1:1 work: rest for partners!

WORKOUT STRATEGY & FLOW

Bike/Row: Hold a pace can finish the calories in about 45sec or less each set

Dumbbell Snatches: Aim for steady unbroken. Keep your back braced and pull efficiently!

Pull Ups: Looking for UB or 1-2 sets. Back to Back pulling movements. Keep lats activated to avoid bottoming out.

Wall Balls: These should be unbroken and smooth throughout

Individual/Solo

Metcon (Time)

2 Rounds

15/12 Calories

20 Wall balls (20/14)

20 Dumbbell Snatches 40/30

15/12 Calories

20 Wall balls (20/14)

15 Dumbbell Snatches 50/35

15/12 Calorie bike Erg

20 Wall balls (20/14)

10 Dumbbell Snatches 60/40

-Rest 3:00 b/t sets-

RX+

DB Snatch , 50/35, 70/50, 100/70
STIMULUS and GOALS

We are aiming for sustainable intensity across all sets with bigger unbroken work!

WORKOUT STRATEGY & FLOW

Bike: Hold a moderate/fast pace you can finish the calories in about 45sec or less each set

Wall Balls: These should be unbroken and smooth throughout

Dumbbell Snatches: Aim for unbroken on the 20, 1-2 sets on the 15, and quick singles on the final weight. Keep your back braced and pull efficiently!

FLOW or MOBILITY

:30 Neck Rolls Right/:30 Neck Rolls Left

:30 Shoulder Rolls (Forward/:30 Backward)

:30 Small Arm Circles (Forward/:30 Backward)

:30 Big Arm Circles (Forward/:30 Backward)

:30 Ankle Circles (Right Foot/:30 Left Foot)

:30 Calf Stretch R/L :30 Calf Stretch L/L

1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)

1:00 Lunge Elbow to the Floor

1:00 Upward Dog to Downward Dog

:30 Alternating Leg V-Ups

:30 Cat Cows

No Rest B/T movements

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