Sunday Oct 3rd 2:00-3:30 – Olympic Weightlifting clinic covering CLEAN & JERK
Crossfit NWA – CrossFit
30 Jumping Jacks
5 Inch Worms + Push-up
10 Air Squats
5 Single-Arm Ring Rows / Arm
30 Skier Jacks
10 Strict Press (45/35#)
10 Front Squats
10 Jumping Pull-ups or Ring Rows (regular)
30 Mountain Climbers
10 Thrusters (45/35#)
5-10 Pull-ups, Jumping Pull-ups, or Ring Rows
Thrusters (45/35#)) Pull-ups or scaling option
For Time: 50-30-20 Thrusters 65/45# (45/35)
Time Cap 18:00
STIMULUS & GOALS
• Spend no more than 6:00 on the first set of thrusters and pull-ups.
• Athlete’s should be able to complete larger sets of reps with the movement
options they choose.
• We have to develop a plan of how to attack this workout. Consider breaking each set into more manageable reps. For example, the set of 50 could be broken into 15-10-8-7-5-5 or 20-15-15. The combinations of reps are endless, but we want to prioritize more moving and less resting.
• For the pull-ups today, consider an option that allows you to complete 5-10 reps every time you get on the pull-up bar. If you have pull-ups, but not 5-10 reps at a time, consider reducing the number of overall reps.
*Thrusters | Load, Reps, Front Squats, Push Press
*Pull-ups | Reps, Jumping Pull-ups, Banded Pull-ups (25-15-10)
10 ea side Bulgarian Split Squats w or without DB
15 single DB Weighted Sit-ups
15 DB Side Bends / Side
15 DB Floor Press