Announcements

FAMILY DAY
Saturday at the 10:00 am class members will be allowed to bring their Lil ones to work out with you. **Parents please ber prepared to help to work with your little one to ensure safety. The class will last approximately 45:00.
Saturday 11:15

FREE YOGA with Jenn. Please make sure to reserve your spot. It doers not count as a CF class.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1:00

Cardio

Covid JYD

:30

max Jumping Back Squats (BB/PVC)

rest :30

:30

max L Sit Strict Press (BB/PVC)

3:00

Wod Prep

Metcon (AMRAP – Reps)

2 rnds:

AMRAPx3 Minutes

20/16 Calories or 200m Run

Max Power Cleans

-Rest 2 Minutes-

AMRAPx3 Minutes

20/16 Calories or 200m Run

Max Front Squats

-Rest 2 Minutes-

AMRAPx3

20/16 Calories or 200m Run

Max Back Rack Lunges

-Rest 2 Minutes-

Loads

1.155/105

2.135/95

3.115/85
TARGET SCORE

Score is number of reps after the cardio is done

Target Reps each set: 16+

Minimum reps before scaling each set: 8

STIMULUS and GOALS

Knees weak, arms heavy, don’t eat spaghetti before this one… Stimulus for the workout is high intensity on the bike while being steady on the bag. Goal should be to set the tone on the first set and see if you can hang in round 2.

WORKOUT STRATEGY & FLOW

Run/Row/Bike shoulds be (80%+). Stay upright and breathe with a goal Sub 65 seconds. Wind down the last few calories before exiting the bike to allow for smooth transitions.

Power Cleans: Take a deep breath and try to keep a steady pace. Getting back on the bag is key, so try and keep reps flowing with a goal of 1 clean every 5-8 seconds.

Front Squats: Get some chalk and bear hug the hell out of that bag. Let it sink a little lower than the chest, or on the shoulders, to allow for better breathing and try to move for 10+ reps before dropping….Keep that chest high!

Lunge: Same hold as the squats (below the chest as a bear hug or on the shoulders) and look to either walk forward or do step back lunges (in place). See if you can move for the rest of time within the 3 minutes.

Reset

2:00

Strength/Skill

Clean High Pull + Power Clean to 2″ Squat + Power Clean to Parallel + Clean & Jerk (1+1+1+1×4)

1 Clean High Pull +

1 Power Clean receive @ 2″ +

1 Clean receiving @ parellel +

1 Clean & Jerk
EMOM complete set

You may drop and reset b/t lifts

Newer athletes

1 PC @ 2″

1 PC @ parallel

1 C&J

Clean and Jerk (1-1-1)

3-4 attempts at a heavy single.

Extra Credit

Jerk Balance + Behind the Neck Split Jerk (2+2+2×3)

*Keep this light.Technique work.

2 Jerk Balancex+ 2 BTN Split Jerk
EMOM complete set .

Jerk Balance –https://www.youtube.com/watch?v=2qssL6t0ntM

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