Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

10:00

10 DB Press R/A

10 DB Press L/A

1:00 Laying Front Rack Stretch (https://www.youtube.com/watch?v=Fd4rzAi_e_o) or Flag Pole Stretch

1:00 Child’s Pose

:30 Wrist Stretch Palms Down

:30 wrist Stretch Palms Up

Calves- 25 Toe Taps, Jumpn Jax, Plate Jumps

Banded Hip Mobility

Side Step

Monster walks

Glute Bridge

Pigeon Pose

Squat Prep

Grit Squats (10/5+8/5+6/5)

3 Supersets of Back Squats and Front Squats

Set 1- 10 Back Squats @ 60% +/- +

5 Front Squats @60% +/-

Set 2 – 8 Back Squats @ 65%+/- +

5 Front Squats @62-65%+/-

Set 3 – 6 Back Squats @ 70%+/- +

5 Front Squats @65-70%+/-
Stimulus

– We’ll be building on these squats in the coming weeks.

– Super set means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but will run 2:00 before completing the next super set.

– All percentages based on 5RM Back Squat (both front and back squat barbells).

Metcon (Time)

For Time

20 Front Squats 135/95 (115/85, 96/65)

15 Lateral Burpees

40 II Unders

20 Push Presses 135/95 (115/85, 96/65)

15 Lateral Burpees

40 II Unders

20 Thrusters

15 Lateral Burpees 135/95 (115/85, 96/65)

40 II Unders

Target Time Sub 10:00

Time Cap 15:00
Subs

BB-DBL DB or reduce load

Burpee-Step Over, over line, regular burpee

II’s – 75 Singles or 5 attempts + 35 singles

Stimulus

– Choose a load that allows you to complete the thrusters in at least sets of 5 during the workout.

– You do not have to stand all the way up on the lateral barbell burpees.

– Take the barbell from the floor, not out of a rack.

Optional

Accessory/BodyBuilding

Upper Body Push

Workout Definition

Barbell Bench Press

5 sets: 10 reps; increasing across sets

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.

Alt. DB Tempo Bench + Double DB Bench

4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed).

*Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Double DB Incline Bench Press

4 sets: 10 reps; stay the same or increase across

*Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Barbell Skull Crushers

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

*Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.

Seated Tricep DB French Press

4 sets: 12-15 reps; moderate

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