Crossfit NWA – CrossFit

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Warm-up (No Measure)


2 Rounds or (7:00)

1:00 Cardio

20 Jumping Jacks

10 Arm Circles Forward

10 Arm Circles Backward

10 Elbow Punches or :30 each side Banded Mobility (Standing on a band while gripping and driving elbow up)

10 Muscle Cleans *Drive elbows through

S2OH Prep 2:00

Shoulder Press (5×1)

Building to a 1 RM

Rest 60-90 seconds b/t lifts

Push Press (5×1)

Building to a 1 RM Push Press

Rest 60-90 seconds b/t lifts

Split Jerk (5×1)

Building to a heavy or 1 RM Split Jerk

-rest 60-90 seconds b/t lifts-

Metcon (Time)

21-18-15-12-9-6-3 reps for time:


Hang power cleans 95/65

Targeted Stimulus 10:00 +/-

Time Cap 12:00
Complete this workout in under 10:00.

Use a light loading to perform large sets of reps.

Complete 10+ reps in as many sets as possible.

Consider scaling if you cannot perform more than 7 pull-ups in a row.


14-12-10-8-6-4-2 reps

Banded Pull Ups, Jumping Pull Ups, Ring Rows (Alternate movements)

Hang Power Cleans choose a load you can get 10 reps UB on or use DB

Sub- KBS

Work a Weakness or Accessory


Metcon (No Measure)

Handstand Pushup Skill Workout (OPTIONAL)

9 min EMOM

min 1: 30 Handstand Shoulder Taps

min 2: 12-15 Russian Pushups

min3: 12-15 Kipping Handstand Push Up

—rest 3 min —

Complete the following:

5:00 of freestanding or against wall headstand into handstands

*Come down EACH time from handstand & start from dead stop at bottom of headstand.


9 min EMOM

30 Handstand Shoulder Taps

12-15 Tricep Deficit Pushups

8-12 Handstand Push Up from Box/Pike

—rest 3 min —

Complete the following:

5:00 of deficit strict box Handstand Push Up [use 45/25lb plates]

Shoulder Taps-

Russian Push Ups-

Freestanding Headstand to Handstand-

Tricep Deficit Pushups-