Workout Of The Day

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

:45/:10 of each movement

Run/Row/Bike

Static Hold (HS/Load)*Stack the bones

Hang From Pull Up Bar

Push Up+ Inch Worm

Run/Row/Bike

Lunge + Pass

KB Waiter’s Walk :20/:20

Skill Work

Get Upside Down

10:00 running clock

Practice 1 or 2 of the following:

HS Holds Facing the wall or away (Get comfortable being upside down Use Ambits or cushion for safety)

Shoulder Taps

Pike (feet on box)

Pike + Walk around Box or Taps

HS Walks (Practice w/ a partner or wall being your safety)

HS Walks (With obstacle steps/ramp/plates/cones)

HSPU Kip or Strict *(2 abmats allowed) *REMEMBER TRI POD

Free Standing HSPU (Start head on floor, elbows on knees, kick up (Use pads)

Strength

Pressing Super Set (5x5x5)

Every 2:00 complete

5 seated DBL DB Strict Press

directly into

5 Standing DBL DB Push Press

Increase load or across
Strict Press can be standard press or Arnold Press

Metcon (AMRAP – Reps)

EMOMx15

Min 1- Max Calories (Row/Bike

Min 2 – Max Single DB Alt Hang Power Snatch

Min 3 – Rest

1.35/25

2.40/30

3.45/35

Elite

Assault Bike

>50/40+ or 53/35 KB
DB:

Open Standards apply, Choose a load you can move none stop for the full :50-1:00 for at least a couple rounds. Don’t blow out of gate here bc you’re coming off Erg. Stay steady and hold on to a steady pace.

Row/Bike

Hold a pace on row/bike that you can hold for all 5 rnds. Start you transition off rower or bike to allow you to be able to pick up the DB and go right to work as these res will come faster and less taxing. :45-50:

Work on your Weakness


We all have weaknesses, but do we have the desire to make them a strength

Accessory Work

BodyBuilding

Upper Body Pull

Strict Pull-Ups

5 set: 5 reps

*Add weight or decrease the amount of band assistance used from last week

Lat Pulldowns

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Lat Pulldowns – Neutral Close Grip

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Scoring: Load

Seated Neutral Grip Cable Row

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Scoring: Load

Standing Barbell Curl

4 sets: 10 reps

Scoring: Load

Incline Dumbbell Hammer Curls

3 sets: 10 reps (each side)

Scoring: Load

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

R/R/B

Activation 6:00

5-10 reps each for Quality

Lunge + Pass Thru

Kip Swing Bar/Ring

Russian Push Ups

Dive Bomber

Bird Dogs

Toe Taps/Lateral Hops

Hip/Shoulder Mobility & Set Up (7:00

Banded Goblet Squat

Banded Side steps

Banded Glute Bridge

Banded Shoulder x3

Distraction Tall

Low (Elbow Up)

Low CrossBody

Strength

6 Back Squats + 3 Front Squats (5×9)

Front Squat + Back Squat

5 Supersets:

3 Front Squats

6 Back Squats

3:00 Warm Up sets

Every 2:00 complete

Set 1: 50% 1RM Front Squat

Set 2: 53% 1RM Front Squat

Set 3: 56% 1RM Front Squat

Set 4: 59% 1RM Front Squat

Set 5: 62% 1RM Front Squat
Percentages are +/-. Remember avoid forcing yourself to hit the % at any cost. If it feels too heavy reduce load annd vice versa.

NO MISSES

Metcon (AMRAP – Reps)

AMRAP 2 Minutes

7 Burpee Pull Ups or 7/5 Muscle Ups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Snatches 95/65 (75/55)

Max Burpees Over Bar Lateral

-Rest 2 Minutes-

AMRAP 2 Minutes

7 Burpee Pull Ups or 7 Bar Muscle Ups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Clean and Jerks 95/65 (75/55)

Max Burpees Over Bar Lateral

RX+

115/85

Score is total # of II’s and BPU
Sub – Singles

Burpee +Jumping Pull Ups

**On MU modify to a # you can go 1-2 sets tops. 5/3, 4/3 etc.

STIMULUS and GOALS

How to Pace: SPRINT. Two minutes is going to go fast! Go out hard and strong from the beginning.

How it should Feel: GASSY & GRIPPY! Expect a grip and lung burn on this one!

WORKOUT STRATEGY & FLOW

Double unders: aim for unbroken and quick double unders to finish the sets.

Burpee over bar: these should be a hard and consistent pace; push yourself!

Ring or Bar Muscle Ups: Aim for big or close to unbroken sets here. If you re close work in 2-3 attempt each round (1:00 max) then move 0n.

*Power snatch & power clean and jerk: aim for close to UNBROKEN sets here. Focus on using the legs and relaxing the grip overhead. If you cannot go UB reduce load.

Work on your Weakness

OR

Bodybuilding Accessory

Upper Body Push

1.Bench Press

5 sets: 5 reps across

Scoring: Load

2.Alt. DB Tempo Bench + Double DB Bench 3×10

3 sets: 5 alt reps (each side) + 5 double reps

https://youtu.be/wOa4YyxyiKI

3.DB Incline Bench Press

4 sets: 10 reps

4. Flat Bench DB Chest Fly

4 sets: 10 reps

5. Barbell Skull Crushers

4 sets: 10 reps

6. Tricep Press Down Pulley (V Bar or Rope)

3 sets 10 reps

7. OH Tricep Ext Pulley or Single DB

3 sets 10 reps

Saturday

Announcements

Holiday Schedule:
Mon-Tues Regular Schedule
Wednesday 5:30, 6:45, 8:30, 11:30, 3:30, 4:30, 5:30
Thanksgiving Day – Open Gym 7-10:30 (Multiple Workouts posted)
Friday & Saturday – 7:30, 8:30, & 9:30 (WOD posted)

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

Activation/Stretch (8:00)

5-10 Reps ea

Goblet Sets

Lunge + Pass Thru

Wall Squats

Couch Stretch or Banded Couch

Strict BB Press

Push Press

Front Squat

Thruster

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

2 Person Teams 28:00

Synchronized

Taken from floor.Cluster is allowed.

1. From 0:00-4:00


EMOMx4: 
6 Thrusters 115/85 (=4 Rnds)

2. From 4:00-8:00


EMOMx4:
 5 Thrusters 135/95 (=8 Rnds)

3. From 8:00-12:00


EMOMx4:
 4 Thrusters 155/105 (=12 Rnds)

4. 12:00-16:00

EMOMx4:
 3 Thrusters

185/125 (=16 Rnds)

5. 16:00-20:00 (=20 Rnds)

EMOMx4:
2 Thrusters

205/135

6. 20:00-24:00 (=24 Rnds)

EMOMx4:
1 Thruster

225/155

24:00-28:00 (reps)

Row & WB

*Once you hit failure, unable to continue, or finish for the remainder of the time alternating minutes.

:45 max calories( row)

:45 max wallballs.

A1 will row while

A2 will do Wallballs.

Score is the round (1-6) completed + any additional reps from WB and Cals

**If you make it though all rounds as soon as you complete the single thruster immediately A1 does ma reps WB and A2 rows cals with remainder of minute.

RX+

135/95

155/055

185/125

205/145

225/155

245/165

Score will be the total number of rounds completed then additional reps from WB and Cals
Subs- Front Squat or Deadlift or Push Press

Load 2

95/65

115/85

135/95

155/105

185/125

205/135

Load 3

75/55

85/60

95/65

105/75

115/85

135/95

Metcon (AMRAP – Rounds and Reps)

2 Person Teams 28:00

Synchronized

Taken from floor.Cluster is allowed.

1. From 0:00-4:00


EMOMx4: 
6 Thrusters 115/85 (=4 Rnds)

2. From 4:00-8:00


EMOMx4:
 5 Thrusters 135/95 (=8 Rnds)

3. From 8:00-12:00


EMOMx4:
 4 Thrusters 155/105 (=12 Rnds)

4. 12:00-16:00

EMOMx4:
 3 Thrusters

185/125 (=16 Rnds)

5. 16:00-20:00 (=20 Rnds)

EMOMx4:
2 Thrusters

205/135

6. 20:00-24:00 (=24 Rnds)

EMOMx4:
1 Thruster

225/155

24:00-28:00 (reps)

Row & WB

*Once you hit failure, unable to continue, or finish for the remainder of the time alternating minutes.

:45 max calories( row)

:45 max wallballs.

A1 will row while

A2 will do Wallballs.

Score is the round (1-6) completed + any additional reps from WB and Cals

**If you make it though all rounds as soon as you complete the single thruster immediately A1 does ma reps WB and A2 rows cals with remainder of minute.

RX+

135/95

155/055

185/125

205/145

225/155

245/165

Score will be the total number of rounds completed then additional reps from WB and Cals
Subs- Front Squat or Deadlift or Push Press

Load 2

95/65

115/85

135/95

155/105

185/125

205/135

Load 3

75/55

85/60

95/65

105/75

115/85

135/95

Individual/Solo

211127 (AMRAP – Rounds and Reps)

From 0:00-5:00


EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00


EMOM 5:
5 Thrusters (95/65#)

From 10:00-15:00


EMOM 5:
5 Thrusters (115/75#)

– Continue adding 20 / 10# every 5:00 for as long as you are able
INTERMEDIATE

From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)

From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)

– Continue adding 10 / 5# every 5:00 for as long as you are able

BEGINNER

From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)

From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)

From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)

– Continue adding 10# every 5:00 for as long as you are able

Work a Weakness or Accessory

Quad Smash

https://youtu.be/6zxQkBZLoXs

Friday

Announcements

Holiday Schedule:
Mon-Tues Regular Schedule
Wednesday 5:30, 6:45, 8:30, 11:30, 3:30, 4:30, 5:30
Thanksgiving Day – Open Gym 7-10:30 (Multiple Workouts posted)
Friday & Saturday – 7:30, 8:30, & 9:30 (WOD posted)

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Activation :45/:15

Run Row Bike

Russian KBS

Toe Taps

Strict Ring Rows/Pulling

Push Up

Good Mornings

Up Downs

Quick Burg W/U

and Set Up

Strength

Hang Snatch (EMOMx12x2)

EMOM x 12

Complete 2 Hang Snatches.Can be UB or 2 Singles.

Athlete Choice P/S/S

Sub – Hang Power Clean

Metcon (AMRAP – Rounds and Reps)

AMRAPx13

3 DBL DB Burpees 45/35 40/30 35/25

7/5 Strict Pull Ups

21 II Unders
Sub- Banded Strict Pull Ups

II’s- 40 Singles

Work a Weakness or Accessory

Arms & Core

Deficit Pushups

5 sets: 10 reps

Scoring: Load

Athletes Notes

Recommended deficit is 45lb hi-temp plates.

Tricep Dips

4 sets: 10 reps

Scoring: Load

Athletes Notes

*Standing Barbell Curl

4 sets: 10 reps

Scoring: Load

Athletes Notes

*Standing Tricep Extension w/ band

4 sets: 15 reps

Scoring: Load

Athletes Notes

*Standing Tricep Extension w/ band or Cable

4×10

Core

For Time/Quality:

4 Rounds

60 sec plank

30 sec side plank (left)

30 sec side plank (right)

10 Pulse Ups

20 abmat situps

20 Double KB Overhead Hold Marches (Total Steps)

Thursday Happy Thanksgiving

Announcements

Holiday Schedule:
Mon-Tues Regular Schedule
Wednesday 5:30, 6:45, 8:30, 11:30, 3:30, 4:30, 5:30
Thanksgiving Day – Open Gym 7-10:30 (Multiple Workouts posted)
Friday & Saturday – 7:30, 8:30, & 9:30 (WOD posted)

Crossfit NWA – CrossFit

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Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

1 rnd Cindy

2 Devils Press

1 rnd of Cindy

4 Devils Press

1 rnd of Cindy

6 Devils Press

1 rnd of Cindy

8 Devils Press

1 rnd of Cindy

10 Devils Press

1 rnd of Cindy

12 Devils Press

continue until time expires

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

1 Squat Jerk

3 Clean & Jerks

30 II Unders

155/105

135/95

Metcon (Time)

Teams of 2

75 DBL DB Box Step Ups

75 HSPU or DBL DB Push Press

50 DBL DB Box Step Ups

50 HSPU or DBL DB Push Press

25 DBL DB Box Step Ups

25 HSPU or DBL DB Push Press

Cinnamom Toast Crunch (AMRAP – Rounds and Reps)

AMRAPx20

5 Pull Ups

10 Push Ups

15 Air Squats

1 Snatch or Clean & Jerk

75-85% of 1RM

Compare to 11/24/18 & 3/19/19

During this workout you will complete a full round of Cindy (5 PU, 10 PU, 15 AS) then choose b/t Snatch or C&J.

Metcon (Time)

5 Sets (1 Set Every 6:00)

21/17 Calorie Row

7 Burpee Box Get Overs (48/42)

15/12 Calorie Row

7 Burpee Box Get Overs (48/42)

9/7 Calorie Row

Score is Slowest time

Metcon (Time)

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

Bench Press BW+/-

Run 200m or 15/12 Cals

or Power Clean BW

Run 200m or 15/12 Cals

Metcon (3 Rounds for reps)

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24″/20″; Scaled – 24″/20″ Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

To learn more about Three Wise Men Tribute click here

Metcon (Time)

35/27 Calories

50 Abmat Sit Ups

50 Alternating V Ups

50 Russian Twist

-Rest 3 Minutes-

50 Russian Twist

50 Alternating V Ups

50 Abmat Sit Ups

35/27 Calories

“Fight of Flight” (AMRAP – Rounds and Reps)

AMRAPx20

20 Wallballs 20/14 @10′

20 Hang Power Snatch 95/65 (75/55)

20 GS Box Jumps 24/20

20 Front Squats 95/65 (75/55)

20/15 Calories (Row/Bike/Ski)

Wednesday

Announcements

Holiday Schedule:
Mon-Tues Regular Schedule
Wednesday 5:30, 6:45, 8:30, 11:30, 3:30, 4:30, 5:30
Thanksgiving Day – Open Gym 7-10:30 (Multiple Workouts posted)
Friday & Saturday – 7:30, 8:30, & 9:30 (WOD posted)

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Activation 10:00

1:00 cardio

10 Cossack squats

10 Bird Dogs

1:00 Cardio

1:00 Mobility

10 Jump Up Step Down

20 Leg Swings ea

Metcon (2 Rounds for reps)

EMOMx10 Rounds.

Min 1- :40 Max Cal Row

Min 2- :40 Parallette/ Shoot Thrus/L-Sits or Slam Balls

Min 3 :40 Max GS Box Jumps 20″ (Everyone)

Score is total # Calories and Box Jumps
During this EMOM you can start at any station and move through in order

You will work for :40 at ea station and rest/transition for :20. You will cycle through ea movement 10 times. Keep in mind it is deload week. avoid redlining. Stay around 80% pace.

Box jumps- Even though it’s 20″ for everyone we still recommend jump up step down just to be safe.

Shoot Throughs – https://youtu.be/sZ9fP4iOmFs

Work a Weakness or Accessory

Skin the Cat –https://youtu.be/ABSpTs17ObA

Rope Climbs – Spanish Wrap https://youtu.be/zBoTgBpkn7o

J Hook https://youtu.be/qFE7pgOrj5w

Tuesday

Announcements

Holiday Schedule:
Mon-Tues Regular Schedule
Wednesday 5:30, 6:45, 8:30, 11:30, 3:30, 4:30, 5:30
Thanksgiving Day – Open Gym 7-10:30 (Multiple Workouts posted)
Friday & Saturday – 7:30, 8:30, & 9:30 (WOD posted)

Crossfit NWA – CrossFit

Deload Week

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Warm-up

Warm-up (No Measure)

Activation (8:00)

1:30 Run/Row/Bie

10 Active Spidermans

5 inchworm + 2 Push Ups

10 Arm Circles (Clockwise with or without lightweight)

10 Arm Circles (Counter Clockwise with or without lightweight)

25 Toe Taps

1:00 ea armBanded Shoulder Mobility

BTN set up

Strength/Skill

BTN Push Press (6×5)

Every 1:30-2:00 complete a set of 5 BTN Push Presses. Immediately after each set of BTN PP complete a set of :

10 DB Arnold Press *Seated or Standing (use lighter -moderate DB)
Using a wider (snatch Grip) BTN Press provides the overhead strength needed to OHS, and or receive a bar locked out on the snatch..

Metcon (Time)

5 sets (1 Set every 3 Minutes)

75 Double Unders

25 Push Ups

TARGET SCORE

Target Time each set: 1 minute 30 seconds to 1 Minute 45 seconds

Time Cap each set: 2 minutes

Score is Slowest of 5 rnds

RX+

100 II Unders

30 Push Ups
STIMULUS and GOALS

How to Pace: SPRINT! This workout is going to be a shoulder and chest pump! We want you to move as fast as possible each set since the built in rest is advantageous and movement volume should allow you to move quickly!

How it should feel: LACTIC ACID PARTY! We will be working on push up volume while under fatigue.

WORKOUT STRATEGY & FLOW

Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!

Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.

Subs- 75 II Unders- 125 Singles or ski erk

Push Ups – Knee Push Ups or 20 Sit Ups

Work a Weakness or Accessory

Metcon (No Measure)

Upper Body Pull

Reverse Grip Lat Pulldown or Chin Up

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Scoring: Load

Bent Over Barbell Row

4 sets: 10 reps

Scoring: Load

Supported Single Arm DB Tempo Row

4 sets: 10 reps (each side)

*Build to a moderate weight, stay the same or build across sets

Standing Alternating DB Curl

3 sets: 10 alternating (each side)

Scoring: Load

Standing Alternating DB Hammer Curl

4 sets: 10 reps (each side)

Scoring: Load

10 Preacher Curls BB or DB

4 sets 10 reps

Scoring Load

Metcon (Time)

Aerobic Capacity

5 Sets

200m at Fastest Pace

100m at Easy Pace

100m at Max Effort

* Rest as needed between sets.

Monday

Announcements

Holiday Schedule:
Mon-Tues Regular Schedule
Wednesday 5:30, 6:45, 8:30, 11:30, 3:30, 4:30, 5:30
Thanksgiving Day – Open Gym 7-10:30 (Multiple Workouts posted)
Friday & Saturday – 7:30, 8:30, & 9:30 (WOD posted)

Crossfit NWA – CrossFit

Deload Week
*Should I Deload this week?
If you have been with us for 1+ month and need the deload, then take it!
If you are new and feel good (or had to take time off on other weeks), then carry on! (You can look back at past weeks for more workouts)

*IF you feel overtrained or just out of it, that is okay. Many have been there before. If you need to take a full week off and workout very little to even none, then do it. This is literally the best time of the year for you to do so.

*BOTTOM LINE: Continue to listen to your body and rest, recover and reenergize as needed during these deload weeks.

*We provide 5 “Ways to deload” in the workout notes. In summary if you need the deload, we’d recommend scaling back the volume and intensity in a way that best suits your individual recovery. Only doing 1 session and keeping intensity under 80% for the metcons (and potentially under 8/10 RPE for the lifts) is a great starting point.

*Other Ways to Deload
Completely resting on a day when you’d normally workout (like a Tuesday or Wednesday)
Only performing 1 part of the metcon instead of the multiple parts
Not going above 80% in the metcon
Resting from the Strength and/or accessory
Only do 1 session instead of multiple sessions
A combination of 1-5 above

*Indicators I need to Deload and/or rest for at least week
Training is rarely fun anymore. 99%+ of us workout for fun! If working out is always just a chore or “have to” then take some extra time to rest and get outside of the gym. The workouts will still be here when you get back.
Lack of appetite for food compared to typical hunger levels
Trouble sleeping or falling asleep
Constantly tired, fatigued and/or just feeling overtrained
Soreness levels are way beyond what they usually are
Inability to keep intensity levels high (80%+) in most workouts

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Warm-up

Warm-up (No Measure)

2:00 Cardio

R/R/B

1-2 Rnds for Quality (8:00)

10 Dive Bombers

10 BB/PVC Kang Squats

10 Supermans + Arm Rotation

1:00 Banded Hamstring Stretch (ea side)

Lunge w Pass thru (Band pr PVC)

Athlete Choice

Strength

Sumo Deadlift (EMOMx10x2)

Points of Performance

Wide Stance, Toes Pointed out, mix grip or both over, breath and brace and make sure hips rise with shoulders. Focus on quality over load.

Stimulus

Start light and build to a moderate to heavy ish set of 2. You can TnGo or do 2 singles back to back.

NO 2 RM

Sub

Use a KB start light and climb. Focus on quality over load.

()

OR

Clean High Pull + Clean (10×1)

EMOMX10

Starting at a light load build as you go.

Complex can be linked or 1 drop + 1 drop.
Clean can be power/Splt/Squat

https://youtu.be/VF-hqxyLly4

Metcon (Time)

For Time

50 Air Squats

25 Alternating Dumbbell Snatches 45/35 40/30

50 Air Squats

-rest 3:00 –

30 Single DB Front Rack Reverse Lunges

50 Alt Dumbbell Snatches 35/25, 30/20

30 Single DB Front Rack Reverse Lunges

TARGET SCORE

Target Time each set: <5:00 Time Cap each set: 7 minutes *Front Rack = 2 hands in front
Modified

35 Air Sqts

20 Alt Hang DB Snatch

35 Air Sqts

rest 3:00

20 DB Rev Lunge

35 And DB Hang Sn

20 DB Rev Lunge

How to Pace: SPRINT. This workout should be one where you are able to hold onto big sets with minimal rest. The workload is intentionally low as a deload week. Move quickly and enjoy the lowered volume.

How it should Feel: GASSY. With the short time domain and big, fast sets, you will likely be out of breath with some muscle fatigue.

WORKOUT STRATEGY & FLOW

Dumbbell Snatches: Open Standards Workout 1 should be a weight that you can do quick singles or touch n go sets of 3-4+ at a time. Set up with purpose and use all the hip drive to keep the movement fluid.

Air Squats: Fast and furious is the goal here! Unbroken is ideal

RX+: Metcon (Time)

50 Air Squats

25 Dumbbell Snatches (70/50)

50 Air Squats

-rest 3:00-

25 Pistols

50 Dumbbell Snatches (50/25)

25 Pistols

Work a Weakness or Accessory

Double Under

1. Single Unders – Should be able to do 50 in a row

2. Practicing Jumping without a Rope aka Power Jump *add Penguin Clap

3. Get 1 II Under at a time

4. Do cal singles 1 Dub then couple singles

5. Minimize # of singles b/t doubles

6. Get 2 UB II Unders, then 3, then 4…..slowly build

7. UB Big Sets

https://youtu.be/q3ObwHuj9CE

Metcon (No Measure)

Upper Body Push

Bench Press

5 sets: 6 reps

then

Barbell Incline Bench Press

4 sets: 10 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

*Single Dumbbell Double Head Grip Flat Bench

(Focus: Using one dumbbell, turn it sideways so that is can be gripped in each hand by each of the dumbbell heads not the handle).

Seated Tricep DB French Press

4 sets: 10 reps

*Single DB 2 hand hold extend OH

or

Skull Crushers

4×10

Tricep Press Downs (Band or Pulley)

4×10

Saturday

Announcements

Saturday Nov 20th- Bring a Friend. We are doing “Deck of Cards” for the WOD. Taste the kool aid.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Deck of Cards

()

Thursday

Announcements

Saturday Nov 20th- Bring a Friend. We are doing “Deck of Cards” for the WOD. Taste the kool aid.

Crossfit NWA – CrossFit

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Arms and Core

Warm-up

Warm-up (No Measure)

Arms and Core Warm-up

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Metcon (No Measure)

*If you missed any of the accessory during the week Upper body pull or push sub any of those movements.

*Diamond Pushups or Deficit Push Ups

5 sets: 10 reps

*Strict Chin-ups palms facing you

5 sets: 8-10 reps

-Weighted reps – add weight If able

*Standing Tricep Extension w/ band or Cable *Use Rope or Straps

4 sets: 15 reps

*Standing Alternating DB Curl Supinated (rotate DB head to shoulder)

4 sets: 10 reps (each side)

* Skull Crushers BB/DB/Cable

4 sets: 10 reps

Core

10/23/21 – Core

4 Rounds

20 Abmat Situps

50yd Single Arm DB Suitcase Carry (Right)

50yd Single Arm DB Suitcase Carry (Left)

10 toes to bar

50yd Single DB Overhead Carry (Right)

50yd Single DB Overhead Carry (Left)

10 Ab Wheels

60 sec plank

*Rest 2:00 between rounds

Aerobic Capacity

Metcon (Time)

Row OR Ski Workout

3x 500m at Easy Pace or SR below 27 w/ 1 Min Rest after each rep

400m at Moderate Pace or SR b/t 28-32

-2 Min Rest-

300m at Fast Pace or *SR b/t 32-36

-2 Min Rest-

200m at Max Effort

-2 Min Rest-

300m at Max Effort

-3 Min Rest-

400m at Max Effort

* Stroke Rate

Friday

Announcements

Saturday Nov 20th- Bring a Friend. We are doing “Deck of Cards” for the WOD. Taste the kool aid.

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Cardio

Run/Row/Bike

:30 each side Flag Pole Stretch

1:00 ea side Banded Should Distraction

10 Steps forward/Backward Duck Walks

1:00 each side Pigeon Pose (switching angle during minute)

Burgener Warm Up

123- Down and Finish – Speed thru Middle

456- Elbows High & Outside

789- Muscle Snatch -Strong Turnover

Snatch Drops – 2″-4″-6″ – Footwork

Snatch Lands – Footwork

Burgener Warm Up Clean

123- Down and Finish – Speed thru Middle

456- Elbows High & Outside

789- Muscle Clean -Strong Turnover

Tall Power Clean 2″4″6″ Footwork

Tall Squat Cleans – Footwork

Back Squat (5-3-3-2-2-1-1-1)

Building in weight. Looking for a new 1 RM Back Squat today. Use the multiples as warm up sets. Send it on the singles

Metcon (Weight)

EMOMx10

1 Power Snatch +

3 OHS

Start light and build to a load that’s challenging then stay across.

Post final load as score
-Must be UB

-Use a moderate to heavy loading.

-Today is an opportunity to scale up as long as you can perform unbroken rounds.

-Try to complete each round in 1:00 or less.

-If you can link multiple rounds together without rest, your weight is too light.

Example

95/65

115/85

135/95

145/95

155/105

165/115

185/125

**Once you hit final load hold that way for remainder of reps

OR

Metcon (Weight)

EMOMx10

1 Power Clean +

3 Front Squats

Start light and build to a load that’s challenging then stay across.

Post final load as score
-Set must be UB

-Use a moderate to heavy loading.

-Today is an opportunity to scale up as long as you can perform unbroken rounds.

-Try to complete each round in 1:00 or less.

-If you can link multiple rounds together without rest, your weight is too light.

Example

115/85

135/95

145/95

155/105

165/115

185/125

205/135

225/155

**Once you hit final load hold that way for remainder of reps

OR

Metcon (AMRAP – Reps)

EMOMx10

Even – 3 Squat cleans or Squat Snatches

Odd- :45 Max Cals or II Unders

Clean –

1.185/125

2.155/105

3. 135/95

Snatch

1.115/85

2.135/95

3. 155/105
Score is toal # of calories or II Unders

Wednesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Activation

2 Rounds or (7:00)

1:00 Cardio

20 Jumping Jacks

10 Arm Circles Forward

10 Arm Circles Backward

10 Elbow Punches or :30 each side Banded Mobility (Standing on a band while gripping and driving elbow up)

10 Muscle Cleans *Drive elbows through

S2OH Prep 2:00

Shoulder Press (5×1)

Building to a 1 RM

Rest 60-90 seconds b/t lifts

Push Press (5×1)

Building to a 1 RM Push Press

Rest 60-90 seconds b/t lifts

Split Jerk (5×1)

Building to a heavy or 1 RM Split Jerk

-rest 60-90 seconds b/t lifts-

Metcon (Time)

21-18-15-12-9-6-3 reps for time:

Pull-ups

Hang power cleans 95/65

Targeted Stimulus 10:00 +/-

Time Cap 12:00
Complete this workout in under 10:00.

Use a light loading to perform large sets of reps.

Complete 10+ reps in as many sets as possible.

Consider scaling if you cannot perform more than 7 pull-ups in a row.

Modified

14-12-10-8-6-4-2 reps

Banded Pull Ups, Jumping Pull Ups, Ring Rows (Alternate movements)

Hang Power Cleans choose a load you can get 10 reps UB on or use DB

Sub- KBS

Work a Weakness or Accessory

()

Metcon (No Measure)

Handstand Pushup Skill Workout (OPTIONAL)

9 min EMOM

min 1: 30 Handstand Shoulder Taps

min 2: 12-15 Russian Pushups

min3: 12-15 Kipping Handstand Push Up

—rest 3 min —

Complete the following:

5:00 of freestanding or against wall headstand into handstands

*Come down EACH time from handstand & start from dead stop at bottom of headstand.

*Scaled

9 min EMOM

30 Handstand Shoulder Taps

12-15 Tricep Deficit Pushups

8-12 Handstand Push Up from Box/Pike

—rest 3 min —

Complete the following:

5:00 of deficit strict box Handstand Push Up [use 45/25lb plates]

Shoulder Taps- https://www.youtube.com/watch?v=EtMbb8mp8wQ

Russian Push Ups- https://www.youtube.com/watch?v=a1s0rLOdTpg

Freestanding Headstand to Handstand- https://www.youtube.com/watch?v=8itEf1duX8I

Tricep Deficit Pushups- https://www.youtube.com/watch?v=qx3yPdZgvA4