Crossfit NWA – CrossFit

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Aerobic Capacity

Metcon (No Measure)

Row or Ski Workout

Part 1:


250m at fast pace or SR b/t 32-36,

500m at moderate pace or SR b/t 28-32,

250m at fast pace or SR b/t 32-36

-2min rest b/t sets-

-Rest 2min-

Part 2:


100m sprint (with SR at 36+),

300m at easy pace,

100m sprint (with SR at 36+)

-2min rest b/t sets-


Metcon (No Measure)

Arms and Core

Pushups + Chin-ups

10 Sets: 10 pushups + 5 chin-ups

*Focus: Quality form on pushups and chin-ups. Athletes should keep a solid plank position during push-ups and aim to make contact with the quads/chest and the floor but don’t go completely relaxed between reps. Modify pushups to either pushups on a racked bar or the side of a box. Knee pushups are not preferred. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps.

*Tricep Dips +Alt. Incline Dumbbell Curls

5 sets: 10-15 reps on each

*Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist. Incline dumbbell curls are done with athlete laying on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.

*Banded PVC Tricep Extension or Cable Tricep Ext + Standing Barbell Curls

4 sets: 10-15 reps on each

*Focus: Attach two light/medium weight bands to a pullup bar and pass a PVC through both bands. Two bands allow for better balance when pressing the bar and also avoid placing a band directly in front of the face. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Focus on a strong contraction at the end of each rep and control through the movement. Bicep curl should be done with weight that allows for control throughout and athlete should avoid kipping to assist with the rep.


Core Work:

4 Rounds:

25 strict abmat situps (avoid using arms during the situp)

30 flutter kicks (each side)

10 Landmine Windmills (each side)

50 yd single arm overhead carry (each side)

5-10 Abwheel Rollouts

*Focus: Keep rest minimal during rounds but allow for quality movement throughout. For windmills, start with one end of a barbell pressed overhead with both hands. Rotate the bar to one side of the body and then rotate (back through full extension overhead) to the otherside. Allow the feet to pivot as you perform reps and don’t be tempted to add to much weight. You should feel the obliques engaging throughout reps. Single arm overhead carry is done with a moderate/challenging weight. Take one dumbbell overhead and walk for 50yds. Do not allow yourself to lean towards or away from weight side, aiming to keep body completely balanced while walking.