Crossfit NWA – CrossFit

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Warm-up (No Measure)

Activation 10:00

1 Rnd

1:00 Cardio

8 ea side Single Arm Kettlebell Front Rack Step Back Lunge

10 BB/PVC Kang Squats

5 -3 Position Cleans (High Hang, Mid Thigh, Floor + 1 Jerk

Goblet Squat w/ Stretch@ bottom

Athlete Choice

Mobility (Pick 2-3)

Crossover Symmetry Activation OR Perform 8 reps of each movement

-Banded Pull Aparts (palm up) (Band = Red/Blue/Orange)

-Banded Face Pulls (Band Red/Blue/Orange)

– Hip Mobility (Pigeon Pose, Hip Circles, Banded)


1 Pause Power Clean + 1 Cluster + 1 Squat Clean (5×3)

1 Power pausing :02 @ receiving position then ride down into FS + I Cluster (Sqt Clean Thruster) + 1 Squat Clean
You can go Tn Go here or break up into singles.

** If you struggle with mobility or are newer receive @ parallel or above

Clean (4×2)

2 Squat Cleans x 4 sets (75-90% of 1RM)
*Record each set as 1 of your scores for load

*Work up to a comfortable heavy set of 2 within the percentage ranges.

*Complete sets in singles if needed to ensure proper form

** If you struggle with mobility or are newer receive @ parallel or above

Example Sets

Set 1:

2 Squat Cleans @225#

-rest 60-90 seconds-

Set 2:

2 Squat Cleans @255#

-rest 60-90 seconds-

Set 3:

2 Squat Cleans @270#

Set 4

2 Squat Cleans @ athlete choice of load

Based off of a 300# Clean 1RM

Metcon (Time)

2 Rounds

5 Power Cleans 135/95 (115/85, 95/65)

15/12 Calories or Run 200m

5 Wall Walks

15/12 Calories or Run 200m

5 Power Cleans 135/95 (115/85, 95/65)

-Rest 3:00 b/t sets-



Target Time each and: 3 +/- minutes

Time Cap each rnd: 6 minutes

Score is total time

How to Pace: CHALLENGE!

We are working on some high skill movements here. Go at a pace that seems a little reckless. We want you to move through as quickly as possible. 1:1 work rest ration.

How it should Feel: GASSY & GRIPPY. You should just feel overall taxed by the end. Not one movement should beat you up too much but this workout will be more grippy than you think.


Power Clean: Singles should be the way to go but if you are really confident in the other movements then by all means go for some touch’n go sets!

Calories: Push the pace here. (Row/Bike/Ski).You will be able to slow HR during wall walks

Wall Walk: Start chest & thighs on ground. The movement begins w a push then start walking up wall. Reps ends w mid to upper torso touches wall. **Sub- Only walk up as far as you can safely or put feet on box and walk up to pike position, inch worm + Push. ** If shoulder issues 50′ Waiter’s Walk with good side.

Work a Weakness or Accessory

4 sets

Max DB Arnold Press (seated) into :30 Max Push Press

*Arnold Press both DB at same time then directly into Max PP. Can Not sit DB down during :30 of PP. Rest in FR position.

3 sets

15 Strict RIng Rows or Bent Over Rows or Landmine Rows

20 Strict Dips or Bench Dips

10-12 Alternating Supinated DB Curls

10-12 Wide Grip BB Curls

rest 60-90 seconds b/t each