Crossfit NWA – CrossFit

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Warm-up (No Measure)

General Warm Up 8:00

2:00 Cardio




Up/Dwn + Box Step Up/Dwn

Push Ups /Dive Bombers/Arm Haulers


Box Jump Up/Overs + Step Down

Toe Taps/Jumpn Jacks/Lateral Hops


Banded Hamstring Stretch

Hip Extensions

KB DL or Sumo DL

Inchworms + Push Ups

Brief Set Up 6:00


Deadlift (10-10-10-10-10)

10 Deadlifts x 5 sets @55-60% of 1RM

– In between sets perform 5 tall box jumps

After 10th rep go right into the tall box jumps.

Stay within the weight ranges. Ea set of 10 should be TnGo. 1-2 sets

Record each set in comments and heaviest set as score.

**Quality Over Speed**

1:30 intervals

Example Sets

Additional Warm Up set

Set 1:

10 Deadlifts @220# + 5 Tall Box Jumps

Set 2:

10 Deadlifts @230# + 5 Tall Box Jumps

Set 3:

10 Deadlifts @240# + 5 Tall Box Jumps

Set 4:

10 Deadlifts @240# + 5 Tall Box Jumps

Set 5:

10 Deadlifts @240# + 5 Tall Box Jumps

Based off of a 400# Deadlift 1RM

Brief/Prep 7:00

Metcon (Time)

AMRAP 2 Minutes

12/9 Calorie OR 150m Run)

75 Burpee Facing Box Jump Overs (24/20)

-Rest 1 minutes between sets-


100 BBJO

Continue with 2 mins on/1 min off until 75 Burpee Box Jump Overs are completed

Target Time – Target Time: sub 14:00 (counting the 1:00 rest each set)

Time Cap 20:00





How to Pace: Sell your soul!

Push the pace to a maintainable 85-90% with a 1:00 recovery.

How it should Feel: You are going to feel everything in this workout if you approach it right. Sure you can take the easy route and coast the row into a few burpees and drag it out….That’s crap!


Row/Bike/Ski/Run : Don’t hold back on this, pacing should be around 90%. Don’t hold your breath (common sense) breathe through the motion and look to somewhat recover the last 1-2 calories for a smoother transition. Goal should be sub 40 seconds.

Burpee Box Jump Overs: You have to have a realistic goal to finish within the target time. Reps need to smooth and non-stop, try and see if you can hold 15-20 reps to finish near the target time.

If the monostructure movement takes you sub 40 seconds then that means with a 5 second transition you should have roughly 75 seconds of work. If you can average 3-4 reps every 15 seconds that puts you right on pace, anything extra is very helpful down the road.

Hold On it’s a grind

Cash Out

Bonus Stretching 4:00

1:00 Couch Stretch (Each Side) Demo-

2:00 Child’s Pose for Back Pain Demo-

Upper Body Pull

Back & Bis

*Strict Pull-Ups +. Superset

5 sets: 8-10 reps w/out band. Immediately go to band and go max rep (goal 8-10 reps assisted)

*Lat Pulldowns (Wide Grip) Pulley/Band&PVC

4 sets: 10 reps

*Lat Pulldowns – Neutral Close Grip

4 sets: 10 reps (Palms facing ea other)

*Double DB Prone Row

4 sets: 10 reps


*Standing Barbell Curl

4 sets: 10 reps

*Preacher Curl EZ Bar or DB

4 sets: 10 reps

*Alt Supinated DB Curls

4 sets: 10 reps