Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio (Run/Row/Bike)

:40/:10 of

Dive Bombers

Superman + Arm Rotation

Overhead Circles *Small plates x2

Plank Hold

Arm Circles :20 forward/:20 Backward

Lunge + twist

Jumping Air Squats

Shoulder Press (10-8-6-4-2)

Workout Definition

10-8-6-4-2

* Move up in weight each set.

* In between sets 10 2 Handed Plate Bent Over Row.

Athletes Notes

2 Handed Plate Bent Over Row

How to approach the lifts

Example Sets

Set 1:

10 Shoulder Press @95# + 10 Plate Bent Over Row.

Set 2:

8 Shoulder Press @105# + 10 Plate Bent Over Row.

Set 3:

6 Shoulder Press @125# + 10 Plate Bent Over Row.

Set 4:

4 Shoulder Press @135# + 10 Plate Bent Over Row.

Set 5:

2 Shoulder Press @145# + 10 Plate Bent Over Row.

Based off of a 185# Shoulder Press 1RM

Metcon (3 Rounds for reps)

AMRAP 5 Minutes

10 Single Arm Dumbbell Push Press (Left arm) (45-50/35)

10 alternating Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)

10 Single Arm Dumbbell Push Press (Right arm) (45-50/35)

10 Single Arm Overhead Dumbbell Walking Lunge (Right arm) (45-50/35)

-rest 3 minutes-

AMRAP 5 Minutes

10 Single Arm Dumbbell Snatch (Left arm) (45-50/35)

10 Handstand Push Up or 3 Wall Walks

10 Single Arm Dumbbell Snatch (Right arm) (45-50/35)

10 Handstand Push Up or 3 Wall Walks

-rest 3 minutes-

AMRAP 5 Minutes

10 Single Arm Overhead Dumbbell Walking Lunge (Left arm) (45-50/35)

10 Handstand Push ups or 3 Wall Walks

10 Single Arm Overhead DB Walking Lunge (Right arm) (45-50/35)

10 Handstand Push up or 3 Wall Walks
Lunges are alternating steps.

HSPU- Reduce reps, or 3 wall walks, 1 abmat

Suitcase or weightless

Accessory/BodyBuilding

Upper Body Pull

Workout Definition

Strict Pullups

5 sets: 8-10 reps

*Focus: Control should be shown across sets. The athlete should keep the core engaged and avoid kipping. The band across rig is encouraged if strict reps are not possible and should be set at a height that allows for the desired number of reps but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets.

Supported Single-Arm DB Tempo Row

3 sets: 10 reps (each side); increasing weight across sets or stay the same

*Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80-degree angle of the torso. The athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ :01 pause at top of contraction/ :02 eccentric (lowering phase). Focus on pulling DB to the hip/waist rather than pulling high towards the upper abdomen

Standing Alternating DB Curl

3 sets: 10 reps (each side)

*Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Standing Barbell Bicep Curls

3 sets: 10-12 reps. Keep weight on the light to moderate side

*Focus: Use a few different grip widths to find the most comfortable position. Focus on control up and down and cut set short if kipping is needed to curl barbell. Do not try to go heavy.

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