Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAPx 8:00 or 3 Rounds

1:30 Cardio

10. DIve Bombers or Scorpions alternate rounds

10 alternating v ups

10 hollow rocks or superman + rotation alternate rounds

10 BB Shoulder Press

Flag Pole Stretch or Banded Shoulder Mobility

Any additional stretch/Mobility you are feeling

then

4:00

BB Warm Ups/Prep

Push Press + Pause Push Jerk (3-3-3-2-2)

Push Press + Pause Push Jerk

– (2+1) x 3 sets (70-75% of Push Press)

– (1+1) x 2 sets (70-75% of Push Press)

* Rest 60-90 secs between sets
How to approach the lifts

Pause in the receive for 2 seconds

Build in load each set. Work somewhere around 70-75% 1RM Push Press.

Record each set as 1 of your scores for load

Example Sets

Set 1:

2 Push Press + 1 Pause Push Jerk @ 140#

-Rest 60-90 secs-

Set 2:

2 Push Press + 1 Pause Push Jerk @ 140#

-Rest 60-90 secs-

Set 3:

2 Push Press + 1 Pause Push Jerk @ 140#

-Rest 60-90 secs-

Set 4:

1 Push Press + 1 Pause Push Jerk @ 150#

-Rest 60-90 secs-

Set 5:

1 Push Press + 1 Pause Push Jerk @ 150#

Based off of a 200# Push Press Max

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

20/16 Calorie Row/Bike/ or Run 200m

10 Burpee Box Jump Overs (24″/20″)

-Rest 0:30 seconds b/t rounds-
**AGOQ- Row

TARGET SCORE

Target Rounds: 8+

Minimum Rounds before Scaling: 6

STIMULUS and GOALS

These are hard effort rounds

The focus is pushing the pace on the burpee box jump overs under fatigue.

WORKOUT STRATEGY & FLOW

Row: This is a hard effort pace. Ramp up the rower fast in the beginning and then settle into a hard pace from there. You should finish around the 1:00-1:10 mark.

Burpee box jump overs: Move a little faster than you usually would here. Work on good technique and foot work to keep you efficient.

RX+1: Metcon (Time)

RX+/Qtr Finalist

6 Sets

20/16 Calorie Row

10 Burpee Box Get Over 48″/40″

-Rest 1:1-

** In the event of a full class or limited on boxes you may only have access to 1 box to allow enough for everyone to have one.
TARGET SCORE

Target Time each set: :2-2:30 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS

These are hard effort sets.

The focus is pushing the pace on the burpee box get overs under fatigue.

WORKOUT STRATEGY & FLOW

Row: This is a hard effort to sprint pace. Ramp up the rower fast in the beginning and then settle into a hard pace from there. You should finish around the 1:00-1:10 mark.

Burpee box get overs: Move a little faster than you usually would here. Work on good technique and foot work to keep you efficient.

Share