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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

5:00

General Warm Up :40/:10/:10

work/stretch/rotate

BB Thrusters or Wallballs

Box step Ups or Jump Ups step downs

Scap Pull Ups

Jumping (line Jumps, Jumpn Jacks, Single Unders, II Unders)

Core

Squat Clean Thruster (10×1)

EMOMx10

1 Squat Clean Thruster every minute on minute. Build load each minute building to a moderate-heavy single.

Sub

Newer athletes can Power Clean + Front Squat + Thruster 0r Push Press

Metcon (5 Rounds for time)

5 Sets (1 Set every 5 Minutes)

20 II Unders

15 Chest to Bar Pull Ups

12 GS Box Jumps 30/24, 24/20

9 Thrusters 115/85 (95/65)

TARGET SCORE

Target Time each set: ,2:30-3:00

Time Cap each set: 3:30min

RX+

30 II Under

21 C2B Pull Ups

15 Box Jump Overs (must clear box (24″/20″)

9 Thrusters 135/95
Subs

5 attempts then 1:1 singles or 40 Singles

Reg Pull Ups/Banded Chest 2 Bar/Ring Row, Jumping C2B

Reduce the height of box

STIMULUS and GOALS

This is a sprint workout so go FAST!!! You have plenty of recovery built in

WORKOUT STRATEGY & FLOW

Chest to bar: these are ideally unbroken. They are at the beginning of each round so aim for that.

Box jump up Over : aim to keep these at a consistent and fast pace. Use the step out and back in method for settling into a pace.

Thrusters: these should be unbroken. Rest a second before you pick to bar up to ensure you can do them in one set! Use good hip drive to get the bar up fast.

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