Crossfit NWA – CrossFit

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Warm-up (No Measure)


General Warm Up

1 Rnd

1:00 Cardio

5 Lunges + Pass Thru

10 Kang Squat (BB/PVC)

20 Sit Ups/Core

5 Dive Bombers

20 Jumping Jacks or Line Jumps/Lateral Jumps

10 BB Strict Press + 10 Push Press


Banded Hip Mobility (pick 2)

10 Side step R/L

10 Monster Walk R/L

10 Glute Bridges (single or Double)

Pigeon Pose


BS Warm Up

Back Squat (8-6-4-8-6-4-8-6-4)

Every 1:30 complete a set. This will get the HR going. As it starts to get heavy remember to “breath and brace” and drive thru.

Back Squat Wave #1

Set 1 8 reps @ 70-74%

Set 2 6 reps @ 75-79%

Set 3 4 reps @ 80-84%

Rest 1:00

Back Squat Wave #2

Set 4 8 reps @ 75-79%

Set 5 6 reps @ 80-84%

Set 6 4 reps @ 85-89%


Back Squat Wave #3

Set 7 8 reps @ 80-84%

Set 8 6 reps @ 85-89%

Set 9 4 reps @ 90-94%

**+/- on all % across board. Listen to body and go off how you feel.

Metcon (Time)

2 Rounds

10 Strict Handstand Push Ups

10 Hang Power Cleans 135/95 (115/85, 95/65)

75 Double Unders

-Rest 2 Minutes-

2 Rounds

10 Deficit Handstand Push Ups 4″/2″ (Hi temp 45/25 plates)

20 Deadlifts 155/105 (135/95, 115/85)

75 Double Unders

Target Time 6 minutes +/- per set

Total Time Cap 15:00


155/105 and 185/125

100 II’s

Dubs- 10 attempts + 1:1 singles or 125 Singles

Strict HSPU – 1 Abmat or DB Strict Press

HR Push Ups or Pike Push Ups

Deficit- Wall Walks or Heavier DB Push Press


This workout will have a similar feel to the first qualifier workout but is probably a little bit harder. Be prepared to feel that shoulder burn and have a plan with the HSPUs to break before you need to.


Strict Handstand Push-Up/Deficit Handstand Push-Up: This will be the bulk of the work in these two metcons. The volume is relatively low so you should be able to be a little more aggressive but make sure to break before you need to because you don’t want to start failing reps.

Hang Power Clean: These should be cycled with a focus on power output with opening the hips. A pulling motion complementing the pushing motion should almost feel like a little break. If you are someone who struggles with double unders maybe think about taking a quick break just to save that grip a little bit. The load should be something you can do UB

Deadlift: Lightweight here so push through the pace and go UB.

Double Unders: Not a ton of volume here but the movements that preceed these will make these tough. Try to keep the bulk of the work in the wrists and not your shoulders as they will be pretty fatigued already.

RX+: Metcon (Time)

2 Rounds

15 Strict Handstand Push Ups

10 Hang Power Cleans (185/125)

100 Double Unders

-Rest 2 Minutes-

2 Rounds

15 Deficit Handstand Push Ups (4in/2in)

10 Shoulder to Overhead (185/125)

100 Double Unders


Target Time each set: 6-7 minutes

Should be able to finish in same time cap.