Crossfit NWA – CrossFit

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Warm-up (No Measure)

12:00 Minutes Total

2 rounds or 8:00

1:00 Row/Bike/Jog (start easy and build intensity)

6 Kips Swings Rings/Bar + 4 strict PU or Negatives + 2 Ring Dips or Bench Dips

6 single dumbbell RDL (each leg)

6 single arm dumbbell hang cleans (moderate) (each side)

6 single arm dumbbell push press + 4 push jerks (moderate) (each side)


Any Hip Mobility &

Back Squat Prep

Back Squat (10-5-3-1-5-3-1-10)

How to approach the lifts

Build in weight throughout the sets, then challenge yourself on the last set of 10.

Try and go heavier than last week.

Record each set of 1o as your scores for load


Set 1:

10 Back Squats @ 60% +/-

-rest 1:30-2 minutes –

Set 2:

5 Back Squats 73% +/-

-rest 1:30-2 minutes –

Set 3:

3 Back Squats 75-80% +/-

-rest 1:30-2 minutes –

Set 4:

1 Back Squats @83-85% +/-

-rest 1:30-2 minutes –

Set 5:

5 Back Squats @78-83%+/-

-rest 1:30-2 minutes –

Set 6:

3 Back Squats @83-86% +/-

-rest 1:30-2 minutes —

Set 7:

1 Back Squats @90% +/-

-rest 1:30-2 minutes –

Set 8:

10 Back Squats @Heavier than last week

Based off of a 400# Back Squats 1RM

Metcon (Time)

3 rounds

3 Muscle Ups (5 C2B)

9 Hang power cleans 135/95 115/85, 95/65

7 Push Jerks 135/95 115/85, 95/65

35 Double Unders

Target Time: <8:00 Time Cap: 10:00 RX+
3 Rounds

5 Muscle Ups

9 Hang power cleans (155/105)

7 Push Jerks (155/105)

50 Double Unders

3 RFT of

7 Ring Rows/Banded PU

7 Hang Power Cleans

7 Push Jerks

35-50 Singles


7 Pull Ups/RingRows)


50 Singles


stimulus is moderate effort and steady pacing. Barbell work should be challenging but able to be done unbroken with selected weight in the first section of three rounds. Goal is to keep moving throughout this entire workout. If you get stuck due to skill or bar weight, adjustments should be made to keep intensity up.


Bar Muscle Ups: Should be unbroken or 2 sets minimum. Grip will begin to break down as the workout goes on so be ready to pause at the top or take a few extra seconds of rest between sets.

Hang Power Clean: Weight on the bar should be moderate but able to be done unbroken during the 3 rounds of 9 reps. We stress this heavily when selecting weight so don’t go too heavy. Strategy during the workout can be doing 8 reps, dropping the bar, hang cleaning a 9th rep and the going shoulder to overhead. Use hookgrip and be sure that to understand that a valid rep is counted when the elbows go in front of the bar. Keep the bar rolling and don’t pause the motion during repetition.

Shoulder to overhead: Weight selected should allow us to go unbroken on this movement during the 3 rounds. This weight should be the same as what was used for hang cleans. Taking a deep breath for stability before the bar comes down and then breathing out when the bar is pushed back overhead will help keep athletes moving consistently while staying braced.

*Double Unders: Unbroken is the goal and make sure to take a few seconds before starting for grip check and steading the breathing. Stay light on the feet and let the wrist roll, not the shoulders