Crossfit NWA – CrossFit
Warm-up (No Measure)
Cardio (Easy Pace)
Cardio (Increased Pace)
Superman + Arm Rotation
DB RDL :20/:20 R/L
Banded Pull Aparts
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
100 II Unders
Target Time each round: sub 3 minutes 30 seconds
Time Cap each round: 4 minutes
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.