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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAPx8

1 Minute Row (start easy and build intensity each round)

7 single leg dumbbell RDLs (light/moderate) (each side)

7 single arm DB Hang Clean & Press (light/moderate) (each side)

7 spider man lunge stretch (each side)

7 Up Downs

into

4:00

Banded Hip Mobility (go in order of priority)

10 Side Steps each

10 Monster Walk F/B

10 Squats

10 Glute Bridges

Pigeon Pose each side

3:00

Squat Warm Up

Front Squat + Back Squat (5×6)

5 Back Squats + 1 Front Squat
Every 2:00 complete a set of 5 Back Squats + 1 Front Squat.

*The front Squat should be a struggle, but not a miss.

Example Sets

Set 1:

5 Back Squat + 1 Front Squat @260# (65%+/-)

Set 2:

5 Back Squat + 1 Front Squat @270# (68%+/-)

Set 3:

5 Back Squat + 1 Front Squat @280# (70%+/-)

Set 4:

5 Back Squat + 1 Front Squat @290# (73%+/-)

Set 5:

5 Back Squat + 1 Front Squat @300# (75%+/-)

Based off a 400# Back Squat

Metcon (Time)

3 RFT of

400m Run, 450/400m Row, 800m C2 Bike

21 KBS 1.5/1pd

15 OHS 95/65 (75/55)

9 Up Downs Over Bar (Lateral)

Targeted Time – 12:00 14:00

Time Cap 17:00
Sub OHS-Front Squat or OH Lunge

Run/Row/Bike- should take approximately 2:00+/- Avoid going out too hot.

KBS -Should be 1-2 sets. Go Negative reps here (15/6 or 13/8). American swings finish with bottom of bell pointing up and stacked over heels

OHS- Moderately light load here. Should be UB or 2 sets. 8/7 or 9/6

Up Downs over Bar- “Burpee with no push up”. Stay steady. Parallel to the bar and jumping lateral. Hips do not have to open.

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