Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Bench Press (5×10)

5 sets: 10 reps

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

Athletes Notes

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.

Brbel Incline Bench Press (4×10)

4 sets: 10 reps

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

Athletes Notes

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.

Incline DB Chest Fliy (4×12)

4 sets: 12-15 reps

*Light to moderate weight/show strict control throughout.

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.
https://youtu.be/jKx5aF-TIfE

Single Arm Standing Tricep Extension w/ band 4×12 (4×12)

Single Arm Standing Tricep Extension w/ band

4 set: 12-15 reps

*****Bands or Use Pulley

Athletes Notes

Focus: Resistance should allow for control throughout the extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing.

DB Kick Back (4×12)

4 sets: 12-15 reps (each side)

Athletes Notes

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

Aerobic Capacity

Metcon (3 Rounds for calories)

Bike “50cal for Time” Workouts

Workout Definition

3 Sets

3 Min at Moderate Pace

3 Min at Easy Pace

90 Sec at Fast Pace

90 Sec at Easy Pace

30 Sec at Sprint at Max Effort

30 Sec at Easy Pace

-Rest 5 Min between sets-

Athletes Notes

Rich Froning Estimated Paces:

Assault Bike RPMs Pace

Sprint: 100+ RPMs

Fast: 65-70 RPMs

Moderate: 60-65 RPMs

Easy: 50-60 RPMs

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