Crossfit NWA – CrossFit

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Warm-up (No Measure)


3:00 easy

*perform 30 single unders every minute on the minute



1 rnd

8 Lunge + Pass Thru

6 kip to swing,

4 strict knee to chest/elbows/T2B,

8 walking lateral lunge (each side)

Banded Hip Mobility (pick 2-3)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Back Squat (10-8-6-4-2 reps)

*Every 1:30 complete a set of BS. Immediately after set of BS complete a set of 10 WB.

*Building in load each set of BS

*Throw the wall ball as high as you can (don’t break the ceiling)

Example Sets

Set 1:

10 Back Squat @240# + 10 Wall Ball

-rest 60-90 seconds-

Set 2:

8 Back Squat @250# + 10 Wall Ball

-rest 60-90 seconds-

Set 3:

6 Back Squat @260# + 10 Wall Ball

-rest 60-90 seconds-

Set 4:

6 Back Squat @270# + 10 Wall Ball

-rest 60-90 seconds-

Set 5:

4 Back Squat @280# + 10 Wall Ball

-rest 60-90 seconds-

Set 6:

2 Back Squat @290# + 10 Wall Ball

Based off of a 300# Back Squat 1RM


Metcon (Time)

50 Air Squats


Double Unders


Toes to Bar

50 Air Squats


Target Time: sub 10 minutes

TimeCap: 14 minutes

II-Singles 75-60-45–30-15 singles

1:1 Ab Mat Sit Ups


Stimulus is moderate/moderate high pacing. We will begin and end this workout with a “cash-in” and “cash-out” of air squats. Be mindful to keep the cash-in at a pace that will not negatively affect you going into the actual workout. Goal is to repeat performances with the same if not faster pace.

Be smart about the first set and make sure to save a little in the tank for the second set.


Air Squats: Pace needs to be moderate through where the legs don’t blow up off the start. Keep the standards (full depth/full extension) and breathe through each rep. Last set you can burn the legs down but not off the start.

Double Unders: Hopefully it’s a good day, but the goal should be unbroken if you are comfortable with Mod/High reps. Relax the shoulders and only break if grip fatigue starts to set in early.

Toes to Bar: This is where we want to keep sets short and sweet. Goal should be 5-10 reps at a time with a quick turn around on rest. If this is your strong suit then push the pace a little and if not then play it safe.


Metcon (No Measure)

Upper Body Push

Barbell Bench Press

5 sets: 8-10 reps; increasing across sets

Alt. DB Bench

4 sets: 10 – 12 reps (each side).

Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep.

If you have to drop them to deload, you’ve gone too heavy.

Reverse Grip Incline Dumbbell Bench Press

4 sets: 10-12 reps

Moderate loading but enough to show control throughout movement. Be cautious to not go too heavy and focus on contraction rather than heavy weight.

*Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.

Overhead Tricep Extension

4 sets: 10-15 reps; same resistance across. Moderate weight band

. Show control throughout.

Standing Tricep Extension

4 sets: 15-20 reps; same resistance across. Light to moderate weight band

*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing. Rest 90 sec between.