Crossfit NWA – CrossFit

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Warm-up (No Measure)


(Coach Led)

1:00 Cardio

5-10 Jerk Foot Work

5-10 Jerk Presses

5-10 Jerk Balance

finish out

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)

II Unders
Strategy Notes

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.