Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

:45/:10 of each movement

Run/Row/Bike

Static Hold (HS/Load)*Stack the bones

Hang From Pull Up Bar

Push Up+ Inch Worm

Run/Row/Bike

Lunge + Pass

KB Waiter’s Walk :20/:20

Skill Work

Get Upside Down

10:00 running clock

Practice 1 or 2 of the following:

HS Holds Facing the wall or away (Get comfortable being upside down Use Ambits or cushion for safety)

Shoulder Taps

Pike (feet on box)

Pike + Walk around Box or Taps

HS Walks (Practice w/ a partner or wall being your safety)

HS Walks (With obstacle steps/ramp/plates/cones)

HSPU Kip or Strict *(2 abmats allowed) *REMEMBER TRI POD

Free Standing HSPU (Start head on floor, elbows on knees, kick up (Use pads)

Strength

Pressing Super Set (5x5x5)

Every 2:00 complete

5 seated DBL DB Strict Press

directly into

5 Standing DBL DB Push Press

Increase load or across
Strict Press can be standard press or Arnold Press

Metcon (AMRAP – Reps)

EMOMx15

Min 1- Max Calories (Row/Bike

Min 2 – Max Single DB Alt Hang Power Snatch

Min 3 – Rest

1.35/25

2.40/30

3.45/35

Elite

Assault Bike

>50/40+ or 53/35 KB
DB:

Open Standards apply, Choose a load you can move none stop for the full :50-1:00 for at least a couple rounds. Don’t blow out of gate here bc you’re coming off Erg. Stay steady and hold on to a steady pace.

Row/Bike

Hold a pace on row/bike that you can hold for all 5 rnds. Start you transition off rower or bike to allow you to be able to pick up the DB and go right to work as these res will come faster and less taxing. :45-50:

Work on your Weakness


We all have weaknesses, but do we have the desire to make them a strength

Accessory Work

BodyBuilding

Upper Body Pull

Strict Pull-Ups

5 set: 5 reps

*Add weight or decrease the amount of band assistance used from last week

Lat Pulldowns

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Lat Pulldowns – Neutral Close Grip

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Scoring: Load

Seated Neutral Grip Cable Row

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Scoring: Load

Standing Barbell Curl

4 sets: 10 reps

Scoring: Load

Incline Dumbbell Hammer Curls

3 sets: 10 reps (each side)

Scoring: Load

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