Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAPx4

9/7 Cals

7 Box Step Up Step Down

7 Goblet Squats

7 each side DB Strict Press

7 ea DB Bent Over Rows

directly into

AMRAPx4

5 ea side DB RDL

5 ea side DB Hang Snatch

5 ea side Single DB Burpee Deadlift

5 ea side Single DB OH Lunge

10:00 Brief/Prep/Skill

Metcon (4 Rounds for reps)

2 Person Congo Line or Solo

AMRAPx8

10 DBL DB Push Press

15 Box Jump Up/Overs 24/20 (Facing or Lateral) 24/20 *30/24

20 Plank DB Sliders (20 reps total not ea side)

Rest 2:00

AMRAPx6

10 DBL DB Front Rack Lunges *Filly Lunge

12/9 Cals

14 DBL KB Deadlifts 53/35 *53/70

Rest 2:00

AMRAPx4

5 Single DB Devil’s Press *DBL

7 Burpees to Target

9 Single DB Box Step Up Step Down 24/20 *DBL

Rest 2:00

AMRAPx3

3 Strict PU or *3 Bar Muscle Up

6 Single DB Alternating Hang Power Clean & Jerk

9 Jumping Air Squats

Loads

DB

1. 45-50/35

2. 35/25

3. 30/20

KB

53/35

35/25

*Indicates “Elite”

Ea AMRAP will be scored separately. 1 Rnd is complete when both athletes complete the triplet.
2 Person Congo Line

A1 start completes movement 1 and moves on. A2 cannot start same movement. Must weight until complete.

Solo- Normal AMRAP Protocol.

Finishing the cycle off with descending intervals. 4 different triplets that speed up as time gets shorter and reps get lower.

Choose a DB you can hold on to and stay moving. With built in rests shoot for UB movements throughout the workout.

Modify up or Down as needed.

Plank DB Sliders-https://youtu.be/ytsh6tjlYpQ

Filly Lunge –https://youtu.be/VBiRtJbgRKg

Midline Cash Out

2 rounds for quality

10 Overhead Plate Situps

10 Strict Leg Raise or Strict Sit Up *PVC behind head

15 Russian twists w/ medball or DB (each side)

60 sec plank hold

20 DB Front Rack Marches (each side)

Demo

OHS SU-https://youtu.be/rBLLfvmNIIs

Strict Leg Raise- https://youtu.be/EkxKEaiKJRc

KB FR March- https://youtu.be/ZcM8ZXYiyog

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