Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

9:00

1 Rnd of

1:00 Cardio

5-10 reps each

Empty BB Pause FS (Pause in bottom :02)

Empty BB Strict Press

1:00 Cardio

Scap Pulls or Kip Swings

Empty BB Bent Over Rows or Pulling

Pick 1 spend 1:00 ea leg

Hip Mobility

Banded Side Steps

Hips Circles

Glute Bridge

Start prepping for strength

Front Squat (10×3)

Every 60-90 seconds complete a set of 3 Front Squats @ 75%+/- across. (4-6/10 RPE scale)

• 0 – Nothing at all

• 1 – Very light, rest

• 2 – 50% effort, fairly light, gentle walking

• 3 – Moderate

• 4 – 70 % effort, somewhat hard, steady pace

• 5 – 80% effort, hard

• 6

• 7 – 90% effort, very hard

• 8

• 9 – 100% effort, very, very hard

• 10 – exhaustion


Metcon (2 Rounds for reps)

AMRAPx6

10/7 Cal

**3 Thrusters 115/85 (95/65)

3 Chest 2 Bar Pull Up

**Every rnd the thruster increases by 1 rep (ex 3, 4, 5, 6..). Cals & C2BPU stays same.

Elite

Thruster 135/95

BMU

Score is total # of reps completed

Rest 1:00

AMRAPX6

10/7 Cal

3 Thrusters 115/85 (95/65)

**3 Toes 2 Bar

**Every rnd the T2B increases by 1 rep (ex 3, 4, 5, 6..). Cals and Thrusters stays the same.

Elite

10/7 Cals

3 Thrusters 135/95

2 T2B **Increase ea rnd by 2 reps 2,4,6,8,10..

Score is total # of reps completed
Strategy/Stimulus

No time for pacing here. GO HAM!!!!

Cals- These should be something you can hit around :30 +/-. Reset Monitor after ea rnd.

Thrusters – Load should be something you can hit 6-9 reps UB.

C2B- Butterfly will be the fastest choice here but remember thrusters and cals will spike that HR. Stay steady and butterfly as long as you can without redlining.

Toes 2 Bar- Grip will start to become an issue. Avoid tearing.

Modify/Sub as needed.

#1

Chin over Bar PU

Banded C2B PU

Jumping C2B PU

Strict

Single DB Thruster

#2

Plank K2E

Toes 2 Rings

Sit Ups

Work a Weakness or Accessory

Gymnastic Skill Work

Ring Muscle Up

10:00-15:00

Test day: WRITE DOWN YOUR NUMBERS retest at end

Max Effort: 3 minutes of Kipping Ring Muscle Ups

–If you do NOT have Ring Muscle Ups see below—

Modified Version:

Max Effort: 3 minutes of Box Ring Muscle-Ups

*The lower the box the more scaled the skill

*Today we are getting a baseline so we can use this number to build capacity and endurance over the next 7 weeks.

Kipping Ring MuscleUp-https://youtu.be/dAUiabteXu0

Modified:

If you do not have a Kipping Ring MuscleUp use the BOX Ring MuscleUp for your test day.

Demo

Box Ring MuscleUp-https://youtu.be/FXonXQyd27Y

Bodybuilding

Metcon (No Measure)

Upper Body Push

1. Bench Press DB or BB

6 sets: 8 reps

2. Barbell Incline Bench Press DB or BB

4 sets: 10 reps

3. Double DB Bench Press 1 and ½ Reps

4 sets: 10 reps

Demo-https://youtu.be/eLymbMpzW5I

4. Flat Bench DB Chest Fly

4 sets: 10 reps

5.Skull Crusher DB or BB

4 sets 10 reps

6. Standing Tricep Extension w/ band or Pulley

4 sets: 10 reps

**V Bar/Rope/Straight Bar

7. DB Kickback

4 sets 10 reps

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