Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

:40/:10

Cardio (Easy Pace)

Cardio (Increased Pace)

Dive Bombers

Superman + Arm Rotation

Core

DB RDL :20/:20 R/L

Banded Pull Aparts

Wrist Stretch

5:00

Skill Work/Set Up

Split Jerk (5-3-1-1-1-1)

Every 1:30 for the 5 and 3 reps then every 2:00 for singles. Building to a heavy single for the day.

Remember controlled vertical dip and big drive pushing that torso through.

Metcon (4 Rounds for time)

4 Rnds (1 round every 5 Minutes)

200m Run/Row 250/200m

16 Alt Dumbbell Hang Clean & Jerk (45-50/35)

70 Double Unders

RX+

100 II Unders
TARGET SCORE

Target Time each round: sub 3 minutes 30 seconds

Time Cap each round: 4 minutes

Subs

10 att + 1:1 singles or 140 singles

STIMULUS and GOALS

Interval style workout where you fight the clock to get as much rest as possible with a controllable pace for repeatable performances.

WORKOUT STRATEGY & FLOW

Run/Row: Distance on the run is not crazy but don’t let it entice you to sprint. Pace should be moderate-fast, around 80%.

Dumbbell C&J: Weight is moderate and the goal should be 1-2 sets. These are “Grace” style. They do NOT have to be split.

Double Unders: In a perfect world we want these unbroken. However, if the grip and heart rate is out of whack the break into 2 sets (40 and 30) with a quick rest.

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