Crossfit NWA – CrossFit

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Metcon (No Measure)

Mayhem Bodybuilding (Optional)

Workout Definition

Bicep circuit

5 sets

12-15 forehead curls

12-15 Seated alt curls each arm

12-15 preacher curls

12-15 reverse curls

20 forearm curls on bench


Tricep circuit

3 sets

30 bench dips

20 overhead dumbbell ext

20 double tricep kick back

20 skull crushers

20 tricep pushdowns

Aerobic Capacity

Metcon (No Measure)

Bike Erg Interval

3 sets:

2x (5min at fast, 1min hard (standing))

No rest b/t reps & 5min at easy b/t sets
Rich Froning’s BikeErg (Est Paces):

Hard/Fast: 290 to 325 watts

Easy: 175 to 235 watts

Metcon (No Measure)

Assault or Echo Bike “Arms Focused”

6 sets:

20sec moderate, 20sec easy (arms only),

40sec moderate, 20sec easy (arms only),

60sec moderate, 20sec easy (arms only),

-Rest 1min after each set-
Rich Froning Estimated Paces:

Assault Bike RPMs Pace

Moderate: 60-65 RPMs

Easy: 50-60 RPMs