Crossfit NWA – CrossFit

Warm-up

()

Bodybuilding

Metcon (No Measure)

Upper Body Push Warm-up

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Bench Press

9 sets: 5 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading

Scoring: Load

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Bench Press

Barbell Incline Bench Press

4 sets: 10 reps

*Build to a moderate weight and stay the same across all sets.

Scoring: Load

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Alternating DB Bench Press

4 sets:10 reps (each side)

*Build to a moderate weight and stay the same or build across all sets.

Scoring: Load

Athletes Notes

Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Alternating Dumbbell Bench Press

Incline Bench DB Chest Fly

4 sets

Metcon (No Measure)

continued….

Incline Bench DB Chest Fly

4 sets: 12-15 reps

*Light to moderate weight/show strict control throughout.

Scoring: Load

Athletes Notes

Focus: Lying on a bench inclined to a 45-60 degree angle, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range.

Incline Bench DB Fly

Bent Over Banded Tricep Extension

4 sets: 12-15 reps

*Build to moderately challenging weight and stay the same across sets

Scoring: Load

Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout. Show control throughout.

Single Arm DB Kickback

4 sets: 12-15 reps (each side)

Scoring: Load

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

Single Arm DB Kickback

Cooldown/Mobility

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Athletes Notes

Focus: Do your mobility work to keep range of motion. For pec stretch: raise bent arm to the side to make an “L”, raise arm so that upper arm is at a 45 degree angle to the neck and place forearm against rig/door frame. Slowly lean into stretch.

Aerobic Capacity

Metcon (Time)

Run “Threshold” Workouts

1600m at easy pace

-2min rest-

400m at 1-mile pace

-3min rest-

1200m at easy pace

-2min rest-

400m at 1-mile pace

-3min rest-

800m at easy pace

-2min rest-

400m at 1-mile pace

-3min rest-

400m at easy pace

-2min rest-

400m at 1-mile pace

Share