Crossfit NWA – CrossFit

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Warm-up (No Measure)

2:00 Cardio


Activation 6:00

5-10 reps each for Quality

Lunge + Pass Thru

Kip Swing Bar/Ring

Russian Push Ups

Dive Bomber

Bird Dogs

Toe Taps/Lateral Hops

Hip/Shoulder Mobility & Set Up (7:00

Banded Goblet Squat

Banded Side steps

Banded Glute Bridge

Banded Shoulder x3

Distraction Tall

Low (Elbow Up)

Low CrossBody


6 Back Squats + 3 Front Squats (5×9)

Front Squat + Back Squat

5 Supersets:

3 Front Squats

6 Back Squats

3:00 Warm Up sets

Every 2:00 complete

Set 1: 50% 1RM Front Squat

Set 2: 53% 1RM Front Squat

Set 3: 56% 1RM Front Squat

Set 4: 59% 1RM Front Squat

Set 5: 62% 1RM Front Squat
Percentages are +/-. Remember avoid forcing yourself to hit the % at any cost. If it feels too heavy reduce load annd vice versa.


Metcon (AMRAP – Reps)

AMRAP 2 Minutes

7 Burpee Pull Ups or 7/5 Muscle Ups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Snatches 95/65 (75/55)

Max Burpees Over Bar Lateral

-Rest 2 Minutes-

AMRAP 2 Minutes

7 Burpee Pull Ups or 7 Bar Muscle Ups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Clean and Jerks 95/65 (75/55)

Max Burpees Over Bar Lateral



Score is total # of II’s and BPU
Sub – Singles

Burpee +Jumping Pull Ups

**On MU modify to a # you can go 1-2 sets tops. 5/3, 4/3 etc.


How to Pace: SPRINT. Two minutes is going to go fast! Go out hard and strong from the beginning.

How it should Feel: GASSY & GRIPPY! Expect a grip and lung burn on this one!


Double unders: aim for unbroken and quick double unders to finish the sets.

Burpee over bar: these should be a hard and consistent pace; push yourself!

Ring or Bar Muscle Ups: Aim for big or close to unbroken sets here. If you re close work in 2-3 attempt each round (1:00 max) then move 0n.

*Power snatch & power clean and jerk: aim for close to UNBROKEN sets here. Focus on using the legs and relaxing the grip overhead. If you cannot go UB reduce load.

Work on your Weakness


Bodybuilding Accessory

Upper Body Push

1.Bench Press

5 sets: 5 reps across

Scoring: Load

2.Alt. DB Tempo Bench + Double DB Bench 3×10

3 sets: 5 alt reps (each side) + 5 double reps

3.DB Incline Bench Press

4 sets: 10 reps

4. Flat Bench DB Chest Fly

4 sets: 10 reps

5. Barbell Skull Crushers

4 sets: 10 reps

6. Tricep Press Down Pulley (V Bar or Rope)

3 sets 10 reps

7. OH Tricep Ext Pulley or Single DB

3 sets 10 reps