Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

8;00

A)Burgener Warm Up Clean – 3 reps at each position

*Down and up – “SPEED THROUGH THE MIDDLE”

*Elbows high and outside – “BAR CLOSE”

*Muscle Clean – “STRONG TURNOVER”

*Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

*Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3 reps of each movement

*No Hands (aka Zombie) front Squat

*Front Squat

*Pause Front Squat (2 Seconds)

*One and a quarter Front Squat

*Tempo Descent Front squat (3 second descent, no pause, fast up)

Hang Clean (2-2-2-1-1-1)

Power/Split/Squat

Every 1:30 Complete a set. Increasing load as you go.

Metcon (Time)

15 Squat Cleans 115/85 (95/65)

Run 200m

12 Squat Cleans 115/85 (95/65)

Run 200m

9 Squat Cleans 115/85 (95/65)

Run 200m

6 Squat Cleans 115/85 (95/65)

Run 200m

6 Deadlifts 115/85 (95/65)

Run 200m

9 Deadlifts 115/85 (95/65)

Run 200m

12 Deadlifts 115/85 (95/65)

Run 200m

15 Deadlifts 115/85 (95/65)

Run 200m

Time Cap 20:00
Subs

Row 250/200m

C2 Bike -400m

Assault Bike 20/15 Cal

Power Clean + Front Squat

Stimulus

– Conditioning Category: Threshold

– Let’s choose a barbell weight where we can keep steady singles on the cleans and potentially reach to complete the deads unbroken or in 2 sets at most.

– The runs should take less the 1:15 to complete.

– Score: Time

Strategy

THE BIG TAKEAWAYS

1. With 1 mile worth of 200m runs, we can’t afford to casually approach these runs. We need to find a moderate pace here and hold it throughout.

2. The squat cleans can be our downfall if we aren’t careful. If we are going for singles or some touch and go reps, any breaks can only last as long as it takes the bar to settle on the floor.

3. Attack the deadlifts . Hold on for big sets here and reach for unbroken sets if possible.

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