Crossfit NWA – CrossFit

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Warm-up

General Warm Up (No Measure)

2:00

Cardio Easy

:30/:10

Banded Pull Aparts or CrossOver Symmetry

Banded Lat Stretch (ea)

Banded Face Pulls

Active Spidermans

Dive Bombers

DB S2OH R/A

DB S2OH L/A

DB RDL or BB Good Mornings

Jerk Dip + Push Jerk + Jerk Dip + Split Jerk 4×4 (1+1+1+1×5)

Every 2:00 building.

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Split Jerk x 5 sets

* In between sets perform 10 single arm DB press (each arm).

* DB = “Dumbbell”
Athletes Notes

How to approach the lifts

*Focusing on breath/brace controlled vertical dip stand reset breath/brace Push Jerk reset breath/brace controlled vertical dip stand breath /brace split Jerk

Use the same weight for all movements in each set. Perform unbroken

The dumbbell shoulder press should be light-moderate

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 DB Split Jerk + 10 single arm DB press (each arm)

Set 2:

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Split Jerk + 10 single arm DB press (each arm)

-rest 60-90 seconds-

Set 3:

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Split Jerk + 10 single arm DB press (each arm)

-rest 60-90 seconds –

Set 4:

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Split Jerk + 10 single arm DB press (each arm)

Set 5

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Split Jerk + 10 single arm DB press (each arm)

Metcon (AMRAP – Rounds and Reps)

AMRAP x18

20 Alternating DB Hang Clean & Jerk 45-50/35

30/24 Cals or 400m Run

20 Toes 2 Bar

20 Alternating Box Step Ups 24/20
Stimulus

– Conditioning Category: Threshold

– Choose a dumbbell weight that we could cycle for 30+ reps unbroken when fresh.

– The HCJ should take under 1:30

– The cals/run should take under 2:30

– The toes to bar should take under 1:30 and our sets should be no less than 5 at a time. Reduce the reps if needed to something you can complete in no more than 2-3 sets.

– The box step-ups should take under 1:30

– Athletes can expect to get around 3+ rounds in this 18 minute AMRAP.

– Score: Rounds + Reps

Modifications

DUMBBELL Hang Clean & Jerk

-Reduce Reps or

– Kettlebell Swings

30/24 CAL

– Reduce Reps

-200m Run

TOES TO BAR

– V-Ups

– Knee Raises

– Abmat Sit-Ups

DUMBBELL BOX STEP-UPS

– Dumbbell Alternating Lunges

– Goblet Squats

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