Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

10:00

1 rnd

1:00 Cardio

15 Alt V Ups

10 Kip Swings

10 Dive Bombers

20 Toe Taps or Jumpn Jacks

1:00 Cardio

20-30 II Unders / Single Unders

Hip Mobility

Banded Side Steps

Monster Walks

Glute Bridges

Hip Circles

Back Sqt Prep

Predetermine your loads

Brief/Prep 7:00

BS Warm Up

20:00 Lifting Session

Back Squat Wave (4-3-2×3)

Set 1 4 reps @ 83%

Set 2 3 reps @ 89%

Set 3 2 reps @ 95%

rest 2:00

Set 4 4 reps @ 89%

Set 5 3 reps @ 95%

Set 6 2 reps @ 100%

rest 2:00

Set 7 4 reps @ 95%

Set 8 3 reps @ 101%

Set 9 2 reps @ 107%

All % are based off 5RM NOT 1 RM
Repeat Wave

-As always % are +/-. This is is the strength portion so slow down a little and rest approximately 60-90 seconds between sets. Quality Over Speed.

-20:00 continuous running clock complete a wave then rest a full 2 min repeat b/t waves.

Brief/Prep 7:00

Metcon (5 Rounds for time)

Every 2:30×5 Rnds

5 Power Snatch 95/65 (75/55))

15 Toes 2 Bar

50 II Unders

Elite

115/85

Target Time per rnd- 1:30-1:45

Time Cap per rnd – 2:00

Score ea red for time
Power Snatch – Choose a load you can go UB at least the first several rnds. Then Maybe 2 sets 3/2

TTB- Break into 2 sets early 8/7. If you need to last cpl rnds go 6/5/4.

II Unders – Relax and breath and try to hit these UB. If 50 is outside your ability for UB reduce the reps. 2:1 Singles

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