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LABOR DAY HOURS- 7am, 8am, 9am, & 10am

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Activation 10:00

2 Rounds

1:00 easy Bike/Row/Run

10 Air Squats

10 Box Step up

10 Up Downs

5 Dive Bombers

into

Mobility (Hips & Shoulders)

Pigeon Pose

Hip Circles

Couch Stretch

Banded Shoulder Distraction

Front Squat (5-3-1-5-3-1-5)

Every 1:30 complete

5 reps @ 75%

3 reps @ 85%

1 rep @ 90%

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 80-85%

OR

Overhead Squat (5-3-1-5-3-1-5)

Every 1:30 complete

5 reps @ 75%

3 reps @ 85%

1 rep @ 90%

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 80-85%

Metcon (Time)

On a 4:00×5

200m Run, 15/12 Cal Ski, 20/15 Cal Row, 20/15 Cal Bike Erg, 15/12 Assault Bike

12 Alternating Hang Snatch 50-45/35

9 Burpee Box Jump Up/Overs 24/20″
Stimulus

– Conditioning Category: Sprint

– We want to try and aim for negative splits across the 5 rounds.

– We should use a weight that we can complete the hang snatch unbroken each round.

– Be sure to stand tall before hinging forward for the first hang power snatch each round.

– The bike/run/row should take about 1:00.

– The hang snatches should take about 30 seconds.

– The burpee box jumps should take about 1:00 on the burpeee box jumps.

– We will enter our time for each round.

– Score: Slowest Round

Strategy

– Find a speed on the bike/row/run that is a touch outside your comfort zone. We don’t want to all out sprint here but we also don’t want to just cruise.

– We want to hold on for all dumbbell reps each round. To help keep a solid grip, athletes can use the hook grip or hold the dumbbells more toward the front head or back head of each bell so that they rest on the hand a bit.

– We want to find a speed that is a touch outside or comfort zone on the burpee box jumps as well in order to bank as much rest as possible.

– Ahletes can expect the toughest rounds to be rounds 3 and 4. These are the rounds that will require the most grit and focus. Knowing this, we can aim to build our speed so that these rounds are our fastest round of the day.

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