Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

8:00

Banded Hip Mobility (Pick 3)

* 10 Side steps R/L each

* 10 Forward/Backward Monster Walks R/L

* 10 Glute Bridges Single or DBL

* 10 Squats

into

5 Superman + Arm Rotation

10 Lunge + Pass Thru

10 DB or BB Hang Clean & Press REACH R/A

10 DB or BB Hang Clean & Press *REACH L/A

15- 20 Sit Ups

BB Warm Up

Stamina Squats

Front Squat + Back Squat (3+6×5)

Front Squat + Back Squat

5 Supersets:

3 Front Squats

6 Back Squats

3:00 Warm Up sets

EOMOM

Set 1: 50% 1RM Front Squat

Set 2: 53% 1RM Front Squat

Set 3: 56% 1RM Front Squat

Set 4: 59% 1RM Front Squat

Set 5: 62% 1RM Front Squat
We did this variation back in Dec 2020. Adjust % +/- as needed. Do your front squats rack reset to back squats breath & Brace and GO….

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Target Time <10:00
Time Cap 15:00

Compare to 5-18-20 and 10-27-20

Modified/Scaled

3 RFT of

35 Air Squats

10 Pulling (Banded PU/Ring Rows/Progressions

10 Hang Power Cleans 95/65 85/60/75/55

Subs

MU Progressions ie Jumping or banded MU) or if you are close to getting a MU attempts each round

7 MU= 10 C2B or 15 Reg Pull Ups

This workout was created before the bar muscle up was a thing. I have watched this video of the OG Nasty Girls and every time I am amazed how far CF has come when this was made in 2005.

https://www.youtube.com/watch?v=i0nPnElcqgU

RX+: Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

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