Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

:30/:10

Knuckle Draggers

Good Mornings

BB Strict Press

BB Push Press

V Ups

Extended Warm-up

On the minute X 3

3-5 DB Presses or HSPU + (UB only 1 set)

5 Deadlifts (50-60%)

Rest 1:00

On the minute X 3

3-5 DB Presses or HSPU + (UB only 1 set)

4 Deadlifts 60-65%

Rest 1:00

On the minute X 3

3-5 DB Presses or HSPU + (UB only 1 set)

3 Deadlifts 65-70%

Metcon (Time)

21 Deadlifts

200m Run

21 Lateral Burpees

200m Run

15 Deadlift

200m Run

15 Lateral Burpees

200m Run

9 Deadlifts

200m Run

9 Lateral Burpees

200m Run

225/155

185/125

155/105
Stimulus

– We should choose a deadlift weight that we can perform 20+ reps unbroken when fresh.

– Score: For Time

Strategy

THE BIG TAKEAWAYS

1. We want to push the deadlifts and burpees here. The sooner we can get to the run, where we are always guaranteed to make forward progress, the better.

2. Recover on the run. Find a steady pace that allows us to immediately get to work on the next movement as soon as we are finished our run.

3. One quick break on the deadlifts in order to save our energy if needed is fine. The deadlift is such a quick movement, that a 2 second break could help keep our overall pace up.

Mobility

Bonus Stretching

1:00 Up Dog-Downward Dog Stretch

1:00 Plank

1:00 Couch Stretch (ea)

1:00 Plank

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