Workout Of The Day

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAPx7:00 For Quality

150m Row

7 Single DB Hang Clean & Press ea arm

7 DB RDL each side

7 Active Spidermans each

7 BB Good Mornings empty BB

7 Hang Power Cleans empty BB

7 Push Jerks empty BB

Strength/Skill

Metcon (Weight)

EMOMx10

Odd- 10 DBL DB Seated/ or Kneeling Strict Press. Choose Load

Even- 10 Burpee Box Jump Overs
Press – Increase load if desired.

Score Heaviest Set of DB

10 Burpee Box Jump Overs. Shoot for :30-35 seconds of work. Reduce reps if needed.

Metcon (5 Rounds for time)

0n the 5:00x 5 Rounds

25/18 Cal Assault Bike, or 400/320m Row, or 800m C2 Bike, or 400m Run

1 Round of DT

135/95, (115/85)

DT=

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Target time 2:30 – 3:00 +/-

Time Cap 4:00

RX+ 155/105
Stimulus

We are looking for hard efforts on each round but not all out sprints

Load on the bar should be something you could complete a round of DT UNBROKEN

Each Round Scored For Time

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAPx7:00

General Warm Up

Starting at 0:00

5 Shuttle Runs/ 5 cals

5 Dive Bombers

5 Inch Worms

5 Scorpions

5 Scap retractions/pulls

10 Alt V Ups

**EMOM From 1:00-7:00 perform 1 Pull Up, 2 Push Ups, 3 Sit Ups and 4 air squats)

remaining time Modify 1-1-2-2 if needed.

3:00

Banded Hip Mobility

10 Side Steps R/L

10 Monster Walks F/B

10 Glute Bridges

Back Squat (6×1)

Back Squat for load:

– Build to a heavy single for the day in 2 warm up sets (2-3 reps)

+ 6 working sets

* Every 90 Seconds *

Work up to a heavy single for the day. Go off of feel! If you are not recovered or feeling beat up stay at lower percentages. If you feel ok, go up each set.

Try and reach a heavy single in 6 working sets

Metcon (AMRAP – Rounds and Reps)

Murph Prep Monday

AMRAP 20 Minutes

100 Strict Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

Partition as needed or straight through. If you have a vest wear it some, none, all…..

**If partitioning must complete 100 of each movement = 1 Round

**No more than 8:00 on Pull Ups if going straight through.

Target Reps: 250+ w vest 300+ without

Minimum Reps before scaling: 250 with vest or 200 without

Sub

Banded Strict Pull Ups-Max 5-7 reps
STIMULUS and GOALS

Another monday, another murph prep day. This workout is a play on the workout “Angie” but, with a twist. We are completing it as an AMRAP and instead of regular pull ups we change it to strict.

This is all about managing the strict pull ups and not burning out. Be smart about sets and try and keep moving.

WORKOUT STRATEGY & FLOW

Strict Pull Ups: Ideally we would want anything but singles. However, given the sheer volume if that’s what it takes to keep moving then you gotta do what you gotta do. Use the clock and see if you can keep 12+ on the minute to finish under the pull up time cap.

Push Ups: Like the pull ups sets should be small, quick with little rest. Avoid burning out by pushing through the struggle stage and rest before it’s too late. Also, always rest off the hands and shoulders.

Sit Ups: We reached the point where all we want is non-stop movement. Use the hands and be aggressive with the throw while trying to keep a steady pace pushing through.

Air Squats: Like the sit ups the goal should be non-stop. The legs will get tight so keep a pace that does not put you at the risk of blowing up. Breathe through each rep and keep the chest high. *If going straight through Goal should be around 30+ a minute.

Metcon (AMRAP – Rounds and Reps)

Modified/Scaled

60 strict pull ups

80 push ups

100 sit ups

100 air squats

*8 min cap on strict pull ups.

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

200m Skill and Drills

into

2 Rounds

10 Dive Bombers

20 Sit Ups

10 DB Hang Power Clean R/A

10 D/B Hang Power Clean L/A

10 Jumping Air Squats

3:00

BB Warm Up

Metcon (AMRAP – Rounds and Reps)

Solo or Partner

AMRAP 30:

400m Run

20 Pull Ups

5 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans 135/95

6 Pushups

9 Air Squats

Subs

500m/400M row

800M C2 Bike, 30/24 Cal Assault Bike
Score is the number of rounds & reps earned within the 30:00 window

* 5 Rounds of “The Chief” = 90 reps

* 1 Round of “The Chief” = 18 reps

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rnds or 8:00

1:00 Cardio (First Rnd Only)

5 Snatch/ Clean Deadlift, 5 Snatch/clean High Pulls, 5 Muscle Snatch/clean, 5 Hang Power Snatch/clean, 5 Power Snatch/clean (all with empty bar) *If cleaning

5 Inchworms

20 lateral hops (line/bb)

30 Single Unders

RX: Metcon (Time)

Every 2:30 x10 Complete

3 Ground to Overhead 135/95 115/85

10 Burpees Over Bar *Facing

35 Double Unders

Target Time Sub 1:30

Time Cap 2:00

Score is slowest round of 10. (post all times in comments)

Subs

50 Singles or

5 attempts + 30 Singles

**if over 2:00 reduce burpees 6-8 reps
STIMULUS and GOALS

Stimulus for today’s workout is keeping a moderate-high intensity while completing high skilled movements being under duress.

WORKOUT STRATEGY & FLOW

G2OH: Weight should be around the moderate side where you can move it as quick singles.

Burpee over Bar: Selected pacing should be mindful of keeping an intensity that allows you to go straight to the Jump Rope after each set of burpees is complete.

double unders: Goal is unbroken each set. Stay light on the feet, relax the shoulders and let the wrist do the work.

RX+: Metcon (Time)

Every 2:30 x10 Complete

3 Ground 2 Overhead 165/115 155/105

10 Burpees Over Bar *Facing

50 Double Unders

Target TIme 1:30

3 Front Squats + 3 Back Squats (3+3×4)

Every 2:00 Complete a set of 3+3

How to approach the lifts

Move up in weight each set and try and build to as heavy or slightly heavier than last week!

Using 1 bar – Perform set of Front Squat, Rack the weight and then go right into your set of back squats

Thursday

Crossfit NWA – CrossFit

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Metcon (No Measure)

Mayhem Bodybuilding

5 sets

10 lat pulldown (heavy) (OR strict pull ups)

10 Dumbbell lateral raises

5 sets

20 seated dumbbell shoulder press (light/moderate)

20 Dumbbell hammer curls (light/moderate)

5 sets

20 Dumbbell front delt raises (light)

15 barbell curls (light/moderate)

5 Sets

30 banded bicep curls

20 dumbbell Posterior Delt Flys

5 sets

10 dumbbell upright rows (each side) (moderate)

15 Seated Lat Pulls (moderate weight)

Metcon (Weight)

EMOMx20

3 Bench Press BB or DB

3 Muscle Ups (3 Strict Pull Ups, 6 Kipping C2B)

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

8:00

Warm Up

2:00

Cardio

3:00

Burgener Warm Up

123- “Down & Finish” – Creates Speed Thru the Middle

456- Elbows High & Outside” – Keeps the Bar Close

789- Muscle Snatch – Strong Turn Over

Power Snatch Drops – 2″, 4″, 6, – Foot work

Snatch Land – Foot Work

3:00

Building to Opening Weight

Strength/Skill

Power Snatch (3-2-1-3-2-1-1-1)

Power Snatch Wave:

– 3 reps @ 70%

– 2 reps @ 75%

– 1 rep @ 80%

* rest 1:30 *

– 3 reps @ 75%

– 2 reps @ 80%

– 1 rep @ 85%

* rest 1:30 *

– 1 rep @85+%

* rest 1:00 *

– 1 rep @85+%

Metcon (Time)

5 Rounds for Total Time

15/12 Calorie Row/Assault Bike, 200m Run, 400m C2 Bike

10 Hang Power Snatch (75/55)

15 Wallballs 20/14 @10/9′

-Rest 1:00 b/t rnds-

TARGET SCORE

Target Time each set: sub 2 minutes

Time Cap each set: 2 minutes 30 seconds

RX+

95/65
STIMULUS and GOALS

The stimulus is high intensity. Focusing on unbroken movements and fast transitions.

*

WORKOUT STRATEGY & FLOW

Row/Bike: this should be a fast pace row. Aiming to finish in under 1:00.

Hang snatches: These should be unbroken and smooth. Don’t let yourself get out of control here. If you are bouncing the bar, make sure to get the arms fully locked out at the bottom of each rep.

Wallballs: These should be unbroken and fast. Do not sacrifice range of motion to go faster. Make sure you break parallel.

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

3:00

Banded Hip Mobility (pick 2-3)

10 Side Steps R/L

10 Monster Walks F/B

10 Air Squats or Glute Bridges

Pigeon Pose/Hip Circles

Front Squat Skill Transfer

3-5 Zombie Front Squats

3-5 Box Step Up/Dwn

3-5 Front Squats

3-5 Box Jump Step Down

3-5 1 1/4 Front Squats

3-5 Tall Box Jumps

Front Squat (6×2)

1 1/4 Front Squat:

– 6×2 (Build in weight)

– Perform 3- 5 Tall Box Jump in between front squat sets.

Every 1:30

Move up in weight each set and try to work up to area +/- of your 1 RM clean.

Example Sets

Set 1:

1 1/4 Front Squats @ 60-70% +/- + 3-5 Tall Box Jump

Set 2:

1 1/4 Front Squats @ 245# 3-5 Tall Box Jump

Set 3:

1 1/4 Front Squats @ 265# 3-5 Tall Box Jump

Set 4:

1 1/4 Front Squats @ 285# 3-5 Tall Box Jump

Set 5:

1 1/4 Front Squats @ 300# 3-5 Tall Box Jump

Set 6:

1 1/4 Front Squats @315# 3-5 Tall Box Jump

()

Metcon (3 Rounds for reps)

Murph Prep Monday:

1.

5 Min AMRAP

Buy In

250m Run, 20/15 Cal Row or Assault Bike, 500m C2 Bike

9/7 Strict Pull-Ups

12 Push Presses 95/65 (75/55)

-Rest 2 Min-

2.

5 Min AMRAP

Buy In

250m Run, 20/15 Cal Row or Assault Bike, 500m C2 Bike

15 Air Squats

9 Push Presses 115/85, (95/65)

-Rest 2 Min-

3.

5 Min AMRAP

250m Run, 20/15 Cal Row or Assault Bike, 500m C2 Bike

6 Push Presses 135/95 (115/85, 95/65)

9 Pull Ups *Butterfly/Kip

12 Air Squats
Buy In – Should take less than 1:00-1:15

Push Presses should be a load you can go through UB for ea load.

Strict Pull Up/Pull Ups- Avoid single sets. 5/4 or 4/3 , 4/3/2 or 3/2/2.

Reduce reps or go to band for strict.

Subs-Banded Strict Pull Ups then Ring Rows or Jumping Pull Ups

Modify load as needed

Metcon (3 Rounds for reps)

Murph Prep Monday:

1.

5 Min AMRAP

Buy In

250m Run, 20/15 Cal Row or Assault Bike, 500m C2 Bike

9/7 Strict Pull-Ups

12 Push Presses 95/65 (75/55)

-Rest 2 Min-

2.

5 Min AMRAP

Buy In

250m Run, 20/15 Cal Row or Assault Bike, 500m C2 Bike

15 Air Squats

9 Push Presses 115/85, (95/65)

-Rest 2 Min-

3.

5 Min AMRAP

250m Run, 20/15 Cal Row or Assault Bike, 500m C2 Bike

6 Push Presses 135/95 (115/85, 95/65)

9 Pull Ups *Butterfly/Kip

12 Air Squats
Buy In – Should take less than 1:00-1:15

Push Presses should be a load you can go through UB for ea load.

Strict Pull Up/Pull Ups- Avoid single sets. 5/4 or 4/3 , 4/3/2 or 3/2/2.

Reduce reps or go to band for strict.

Subs-Banded Strict Pull Ups then Ring Rows or Jumping Pull Ups

Modify load as needed

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Strength/Skill

Pause Clean + Clean + Jerk Dip + Jerk: – (1+1+1+1) (1+1+1+1×4)

How to approach the lifts

Pause for 2 seconds in the receiving position of clean.

Add weight each set (not a max)
*Cleans are written to be full squat. Example Sets

Set 1:

1 Pause Clean + 1 Clean + 1 Jerk Dip + 1 Jerk @ 60%+/-

-Rest 60-90 secs-

Set 2:

1 Pause Clean + 1 Clean + 1 Jerk Dip + 1 Jerk @ 65%+/-

-Rest 60-90 secs-

Set 3:

1 Pause Clean + 1 Clean + 1 Jerk Dip + 1 Jerk @ 70%+/-

Set 4

1 Pause Clean + 1 Clean + 1 Jerk Dip + 1 Jerk @ 75%

Metcon (Time)

For Time:

Buy In

100 Double Unders

5 Rounds

5 Power Cleans (135/955)

5 Burpee Box Get Overs (30/24)

-into-

Buy In

100 Double Unders

4 Rounds

4 Power Cleans (155/105)

4 Burpee Box Get Overs (30/24)

-into-

Buy In

100 Double Unders

3 Rounds

3 Power Cleans 185/125

3 Burpee Box Get Overs (30/24)

RX+: Metcon (Time)

For Time:

Buy In

100 Double Unders

5 Rounds

5 Power Cleans (155/105)

5 Burpee Box Get Overs (30/24)

-into-

Buy In

100 Double Unders

4 Rounds

4 Power Cleans (185/125)

4 Burpee Box Get Overs (30/24)

-into-

Buy In

100 Double Unders

3 Rounds

3 Power Cleans 205/145

3 Burpee Box Get Overs (30/24)

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

12:00

2 Rounds

1:00 Cardio

10 BB Good Mornings

10 Lunge + Pass Through (PVC/Band)

20 Jumping Jacks

10 Box Jump Up Step Downs

10 PVC/BB Muscle Snatch

20 Alternating V Ups

5 Burpees


Ray Man

BIO

Ray and Rachel became members of CFNWA 2009-2010. The Zoellner family has been a part of the CFNWA community for over a decade. Rachel still continues her fitness journey and can be seen at the 4:30 class.

On 8-30-17 Ray was diagnosed with Waldenstrom Macroglobulinemia (WM cancer) and passed due to the disease May 8 2018.

Today we remember Ray by doing the workout that was created as a part of a fundraiser, which raised over $17k helping with medical bills as well as helping Ray and Rachel’s then 17 yr old daughter Georgia buy her first car. These movements were Ray’s favorite and the rep scheme have significant importance.

RAYMAN (AMRAP – Rounds and Reps)

2 Person Teams

Buy In

Establish 1 RM

Hang Snatch

Athlete choice

Power/Split/Squat

directly into

AMRAPx17

8 American KBS 2/1.5 (1.5/1) (split however)

30 Alternating Box Jump Up/Over 24/20

17 Synchronized Burpees

55 II IUnders (split however)
Sub

Russian KBS

reduce load as needed

Modify height of box as needed

2:1 Single Unders

Hang Snatch (1-1-1)

Post your “BUY IN” snatch load here

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Cardio

2:00

3:00

Banded Hip Mobility

10 Side Steps R/L

10 Monster Walks

10 Air Squats or Glute Bridges

Pigeon Pose

into

1 rnd using Light/Moderate DB or KB

:40/:10 of

SDLHP BB/KB/DB

Waiters Walk (:40 ea side)

Pausing Goblet Squats

S2OH (Strict/PP/PJ) :20/:20

Sit Ups

Deadlift (2-2-2-2-2-2)

“Pausing Deadlifts”

Every 1:30 complete 2 deadlifts with a :01 pause at the knee. Build in weight each round as long as mechanics are good. Loads will be lighter than your 2 RM due to time under tension. Looking for reps to be TnGo.

Benefits of Pause

1. Balance evenly across foot

2. Reinforce Proper Position

3. Increase Posterior Chain and Stability

Sub

Pausing Sumo Deadlift

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

15 Back Squats 95/65 (75/55) *taken from floor

10 Toes 2 Bar

Run 200m, Row 250/200, 15/12 Cals Assault Bike, or 450m Bike Erg

Rest :30

15 Overhead Squats 95/65 (75/55)

10 Toes 2 Bar

Run 200m, Row

250/200, 15/12 Cals Assault Bike, or 450m Bike Erg

Rest :30

15 Thrusters 95/65

10 Toes 2 Bar

Run 200m, Row 250/200, 15/12 Cals Assault Bike, or 450m Bike Erg

Rest :30

RX+

20 Back Squats 15 T2B

20 OHS 15 T2B

20 Thrusters 15 T2B
Subs

OHS-Front Squat or OH Lunge

Knee Raises/Sit Ups

STIMULUS and GOALS

These are quick sprint workouts to push your intensity in a short time domain and see how bad you want to hold onto the barbell!

WORKOUT STRATEGY & FLOW

Run/Row/Bike: Try and keep the same stroke rate or Cal per hr for each rnd.

Barbell movements: Use a light/moderate weight that you can keep unbroken when fresh for each movement. No more than 2 sets in later rounds when fatigued.

Thursday

Crossfit NWA – CrossFit

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Metcon (No Measure)

Mayhem Bodybuilding

AMRAP 7 Minutes

14 Ring Rows

14 push up

-Rest as needed-

Superset each

4 sets of 28s (7 half bottom half reps, 7 top half reps, 7 full reps, 7 slow reps)

Barbell curls

Tricep push downs

-then-

Hammer curls

Bench dips

-then-

Seated dumbbell curls

Skull crushers

-Rest as needed-

AMRAP 7

14 Ring Rows

14 push up
STIMULUS and GOALS

These AMRAPs and sets are less about intensity and more about building capacity and endurance in upper body pressing and pulling. Aim to keep low/moderate to moderate intensity and work on perfect form for each rep throughout.

WORKOUT STRATEGY & FLOW

Pick weights that you can maintain unbroken throughout.

Treat the Strict Chin Up and Push Ups as a moderate intensity AMRAP designed to keep you moving. Don’t go over 70% intensity. Work on movement quality and keeping heart rate lower than usual.

Aerobic Capacity

Metcon (No Measure)

BikeErg

Warm-up: 5min from easy to mod

30sec easy (80rpm),

60sec mod (85-90rpm)

30sec hard (95rpm)

30sec harder (95-100rpm),

30sec hardest (105rpm)

2min recovery (50rpm)

5x (2min 30sec mod (85-90rpm), 2min 30sec easy (70rpm))

Cool Down: 5min recovery (50rpm)

Total: 40min

Assault Bike (OR Echo Bike) Option:

Warm-up: 5min from easy to mod

30sec easy,

60sec mod,

30sec hard

30sec harder,

30sec hardest

2min recovery

5x (2min 30sec mod, 2min 30sec easy)

Cool Down: 5min recovery

Total: 40min

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Cardio

3:00 increasing

Burgener Warm UP & Skill Transfer Exercise Snatch (No Measure)

3 Reps Each

Down and up – “Creates speed thru middle”

Elbows high and outside – “Keeps bar close”

Muscle snatch – “Creates strong turnover”

Power Snatch land – “Footwork drills” 2”, 4”, 6”

Snatch drop – “Footwork ”

Skill Transfer Exercises Snatch

BTN Snatch grip push press. Feet jumping position “Creates OH Strength”

Overhead squat, “Core Strength”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “Fast Hands”

Drop Snatch, start in jumping position into landing, no dip, “Speed Under”

Snatch balance, “Foot & Arm Speed”

Pause Snatch Pull + Power Snatch + Snatch (1+1+1×5)

Ever 60-90 seconds complete a set of

Building in weight each set.

1 Pause Snatch Pull *Pause :01 @ 1″ above knee to mid thigh then snatch pull reset

1 Power Snatch

1 Snatch (receive as low as you can safely in the OHS position)
During this session we will focus on a couple points of performance. Lift 1 will be the first pull. Controlled lift off to 1″ above the knee pausing briefly then finishing with a snatch pull ( just like week), reset 1 Power Snatch reset 1 Snatch.

Sub

Clean if shoulder issues

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps of

DBL DB Front Squat 45-50/35

Bar Facing Burpees

Time Cap 12:00

5:00 to est 1 RM

Hang Clean
This workout looks a lot like 18.2 & 18.2a. You will complete 10 DB Front Squat then 10 BFB then 9&9, 8&8….As soon as you finish your 1 BFB, your 5:00 starts.

*As long as you lift the bar off the floor before time is up you can complete the lift. *Hang Clean can be power or squat.

*Bar maybe loaded with any standard size plates for the BFB.

* Load is athlete’s choice.

*Must use collars during each lift.

* You may NOT go down in weight for this workout once you have attempted it.

Modified/Scaled

Single DB

Bar Facing Burpees or Regular Burpees

Hang Clean

Establish a 1 RN Hang Clean

Power/Split/Squat