Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

8:00

Banded Hip Mobility

10 Side Steps R/L

10 Glute Bridges single or DBL

10 Air or BB Squats

2-Sets:

6 Up Downs

6 dumbbell goblet squats (moderate)

6 dumbbell presses (moderate)

3 Strict Pull Ups

6 dumbell Alt Hang Clean & Push Press/Jerk (moderate)

5:00

BB Strength Prep/Warm Up

SN Push Press + OHS (1+1) x 3 x 3 , 1+1) x 2×2)

1+1) x 3 x 3 sets @ 65-70% 1RM Snatch,

(1+1) x 2 x 2 sets @ 70-80% 1RM Snatch
How to approach the lifts

3 second pause at the bottom of each overhead squats.

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 Snatch push press + 1 Pause OHS + 1 Snatch push press + 1 Pause OHS + 1 Snatch push press + 1 Pause OHS @130

-every 1:30-

Set 2:

1 Snatch push press + 1 Pause OHS + 1 Snatch push press + 1 Pause OHS + 1 Snatch push press + 1 Pause OHS @140

-every 1:30-

Set 3:

1 Snatch push press + 1 Pause OHS + 1 Snatch push press + 1 Pause OHS + 1 Snatch push press + 1 Pause OHS @140

-every 1:30-

Set 4:

1 Snatch push press + 1 Pause OHS + 1 Snatch push press + 1 Pause OHS @150

-every 1:30-

Set 5:

1 Snatch push press + 1 Pause OHS + 1 Snatch push press + 1 Pause OHS @160

Based off of a 200# Snatch 1RM

OR

Tempo Back Squats (5×5 @32X1)

Tempo Back Squat:

– 5×5 @ 32X1 (Add weight each set)
How to approach the lifts

Build in weight each set, but stick to the tempo!

Here the eccentric (lowering) is 3 seconds, isometric (pause) is 2 seconds, concentric (rising) is “X” (as fast as possible) and the pause between reps is 1 second.

Record each set as a set of 5

Example Sets

Set 1:

5 Tempo Back Squats @ 205#

-rest 60-90 seconds-

Set 2:

5 Tempo Back Squats @ 225#

-rest 60-90 seconds-

Set 3:

5 Tempo Back Squats @ 255#

-rest 60-90 seconds-

Set 4:

5 Tempo Back Squats @ 275#

-rest 60-90 seconds-

Set 5:

5 Tempo Back Squats @ 305#

Based off of 400# Back Squats

Metcon (Time)

24-18-12

Double Dumbbell Front Rack Lunges 45/35s (40/30, 35/25)

12-9-6

Burpee Pull-Ups

– Into –

65 Alternating Dumbbell Hang Clean & Jerk 45-50s/35s (40/30, 35/25)

TARGET SCORE

Target time: 10 +/- Minutes

Time cap: 15 minutes
Modify/Scale

24-18-12

Single DB OH Lunge or DBL Suitcase

12-9-6

Burpees + Jumping Pull Ups

or

18-12-6

DBL DB Lunge Suitcase

9-6-3

Burpee Pull Ups or Burpees + Jumping PU.

STIMULUS and GOALS

Stimulus is moderate intensity and steady pacing. Find pace on 24-18-12 that will allow you to go directly into DB HC&J. Lunges and pullups will challenge legs and grip going into snatch.

Remember no rest between workouts!

WORKOUT STRATEGY & FLOW

Double DB FR Lunge: Use two dumbbells. There is no grip standard meaning dumbbells can be held in any fashion on the shoulders or traps. You are only required to have one hand in contact with each dumbbell at all times. You should focus on steady breathing with each rep and have a realistic chance of going unbroken on the set of 21 with the weight that they’ve selected. Weights should be lowered to the ground at the end of sets and not dropped.

Burpee Pull Up: You have the choice of jumping into pull up or jumping to a dead hang and kipping the pullup. Selected pull-up bar should be out of your reach when standing tall with arms extended overhead. It is helpful to make small hand markings under the bar so athletes have targets for hand placement between reps and won’t inch away from the bar.

Alt DB Hang C&J: Open Standards. Weight selected should allow athletes to complete at least 25+ reps unbroken. Each successive rep must be done on the opposite arm from the previous rep. . The dumbbell transition is faster when done in the air. Similar to the DB Lunges, breathing on each rep will help greatly in allowing athletes to complete larger sets.

RX+: Metcon (Time)

RX+/Qtr Finalist

21-15-9 reps of

DBL DB Front Squats 50/35

12-9-6

Burpee Pull Ups

into

72 Alternating Dumbbell Snatch (50/35)

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