2021 Summer CFNWA Unisex Tees, female Racerback tanks , female Crop Muscle tanks
Crossfit NWA – CrossFit
Warm-up (No Measure)
General Warm Up :40/:10/:10
BB Thrusters or Wallballs
Box step Ups or Jump Ups step downs
Scap Pull Ups
Jumping (line Jumps, Jumpn Jacks, Single Unders, II Unders)
Squat Clean Thruster (10×1)
1 Squat Clean Thruster every minute on minute. Build load each minute building to a moderate-heavy single.
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 Time each set: ,2:30-3:00
Time Cap each set: 3:30min
30 II Under
21 C2B Pull Ups
15 Box Jump Overs (must clear box (24″/20″)
9 Thrusters 135/95
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.