Crossfit NWA – CrossFit
Warm-up (No Measure)
5-10 Jerk Foot Work
5-10 Jerk Presses
5-10 Jerk Balance
20 Toe Taps
Odd- 1 Pause Jerk Dip + 1 Jerk (Power/Split)
Even – Gymnastics Skill or II Under Practice or Jump on Erg
Use this time to focus on quality of movement vs load or reps.
BB- Points of performance “Breath & Brace controlled dip, vertical torso, weight evenly distributed on foot and pause for :02, stand/recover Breath & Brace Dip Drive Jerk FOOTWORK…..
Gymnastics – Just like last week pick a movement you want to get better at and make it a priority
Metcon (4 Rounds for reps)
Cals Row/Assault Bike/C2
Burpee Box Jump Overs 24/20
Slam Balls/ Core (SU, TTB etc)
During this workout your strategy is to understand pacing. Find a pace you can hold hold for all 28:00
Work time should be :30-:40. DO NOT exceed :45 to allow transition and prevent red lining and crashing.
Cals 12/9 +/-
Burpee BJO 10+/-
Ball Slams – Depending on load 12-15 +/-
II’s- 50 +/-
Score is lowest number of each movement.