Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardo

4:00

Banded Hip Mobility

10 ea

Banded Side Steps

Monster Walks

Glute Bridges

Squats

into

5:00

Activation

2 rounds for quality

10 Kang Squats

10 Banded OHS https://youtu.be/xMEF15uHfhM10

Dive Bombers

Strength

Grit Squats Week 6 (6/5, 5/5, 4/5)

Week 6

Building off previous weeks

Stimulus

Your calculated percentages as always are +/-. Go off how you feel.

– 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 we’ll rest for 2:00 before completing the next super set.

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

Warm Up

4:00

Set 1

6 Back Squats @ 82% 252LB

5 Front Squats @ 68% 209LB

Set 2

5 Back Squats @ 87% 267LB

5 Front Squats @ 70% 215LB

Set 3

4 Back Squats @ 92% 282LB

5 Front Squats @ 72% 221LB

A. CONDITIONING

Metcon (Time)

2 Rounds for Total Time.

10 Overhead Squats 115/85 95/65

10/7 Strict Pull Ups

10 Overhead Squats 115/85 95/65

10 Toes to bar

-Rest 2 minutes between sets-

TARGETED STIMULUS

Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes

RX+

10 OHS

10 Strict Pull Ups

15 OHS

15 TTB

**Do not subtract rest time from total time.
STIMULUS and GOALS

The volume is low so aim for bigger sets than you would normally do.

WORKOUT STRATEGY & FLOW

Overhead squats: these should be unbroken with full range of motion. Aim to move fast but don’t sort change the range of motion!

Strict pull ups: Shoot for an unbroken set here. If you need to break em up no more than 3 sets. Engage those lats and pull.

Toes to bar: finish each set strong with an unbroken quick set of toes to bar. This will spike the heart rate & fatigue the grip but you are done right after!

Subs

15 Filly Lunges (set 1 R/A overhead and set 2 L/A overhead)

Strict Banded- Choose a band you can get 5-7 reps. 2 sets here w a band and a short break.

TTB- 15 Knee Raises or sit ups

Accessory Work

3 of the 7 Movements from Marcus Filly to get you Stronger For CrossFit

@03:29 DB or KB Prone Rows **Improves C2B Pull Ups

@06:38 Filly Press – Improves FR position, HSPU, Endurance and Strength

@08:26 Rower Slide Board Pike Up- TTB, Burpees, HSW etc

https://functional-bodybuilding.com/how-to-get-better-at-crossfit/

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