Workout Of The Day

Saturday

Crossfit NWA – CrossFit

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Warm-up

()

RX: Metcon (Time)

Partner

For Time

200 Air Squats

200 II Unders

100 Calories (Row,Bike,Ski)

100 Wallballs 20/14 @9’/10′

50 DB Clean & Jerks 50/35, 45/30, 40/25,

50 OH Plate Lunges 45/25#

25 Single DB Devils Press 50/35, 45/30, 40/25,

25 Burpee Box Get Overs 30″/24″

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Power Snatch (10-8-6-4-2)

5 Sets (1 Set every 3:00)

10 Power Snatches

Set 1: 10 reps @ 95/65

Set 2: 8 reps @ 115/80

Set 3: 6 reps @ 135/95

Set 4: 4 reps @ 155/105

Set 5: 2 reps @ 185/125

*Perform all as singles (no touch’n go)

* Be safe and efficient over sloppy and stubborn

RX+

Every 3:00

10 Reps @ Each load

115/85

135/95

155/105

185/125

205/135

RX: Metcon (AMRAP – Rounds and Reps)

Open Style

4:00 to complete each set.

Rest remainder of time

Set 1

3 Rounds of

8 OHS 95/65

35 II Unders

Set 2

3 Rounds

8 OHS 115/85

35 II Unders

Set 3

3 Rounds

8 OHS 135/95

35 II Unders

Set 4

3 Rounds

8 OHS 155/105

35 II Unders

Set 5

3 Rounds

8 OHS 185/125

35 II Unders

Set 6

3 Rounds

8 OHS 205/145

35 II Unders

Set 7

3 Rounds

8 OHS 225/155

35 II Unders
Target get to 4-6 set

Load is taken from floor

Sub

Front Squats

50 Singles

RX+: Metcon (AMRAP – Rounds and Reps)

4:00 to complete each set.

Rest remainder of time

Set 1

3 Rounds of

8 OHS 115/85

35 II Unders

Set 2

3 Rounds

8 OHS 135/95

35 II Unders

Set 3

3 Rounds

8 OHS 155/105

35 II Unders

Set 4

3 Rounds

8 OHS 185/125

35 II Unders

Set 5

3 Rounds

8 OHS 205/145

35 II Unders

Set 6

3 Rounds

8 OHS 225/155

35 II Unders

Set 7

3 Rounds

8 OHS 245/165

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run Row Bike

10 DB Hang Clean + Strict Press (each arm)

10 DB RDL (each arm)

10 Kip Swings

10 DB

Burgener Warm Up

Down & Finish

Elbows High Outside

Muscle Snatch

Snatch Drops 2′,4′,6′

Snatch Warm Up

Lyla (Time)

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

Muscle-ups

Bodyweight clean and jerks
To learn more about Lyla click here
Target Time

20:00-25:00

Modified/Masters

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

Burpee Pull Ups

Clean & Jerks

or

7-6-5-4-3-2-1 reps

Muscle Ups /Attempts

Clean & Jerk

3/4 BW

1/5 BW

These C&J should be grace style. Avoid going to split jerks.

Modify weight as needed

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up 12:00

2:00 Cardio

Then

Banded Pick 2-3

10 Side step R/L

10 Forward/Backwards Walk R/L

10 Glute Bridges

10 Single Leg Glute Bridges R/L

10 Bird Dogs R/L

10 Squats

into

A) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

*No Hands (aka Zombie) front Squat

*Front Squat

*Pause Front Squat (2 Seconds)

*One and a quarter front squat

*Tempo Descent Front squat (5 second descent, no pause, fast up)

B) Begin building up to starting weight

Back Squat (5×3 Across)

Every 2:00 across @81% of 1 RM BS

All 5 sets should be heavy at %

Front Squat (5×3 Across)

Every 2:00 Across @86% of 1RM FS

All 5 sets should be heavy @ %

RX: CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
For this workout do not go a weight you cannot lift safely.

Make smaller jumps or start lighter.

Go to singles early. Jump up step down.

M: Metcon (AMRAP – Reps)

Masters/Modified

10 deadlifts 95/65

15 box jumps, 20-inch

15 deadlifts 135/95

15 box jumps, 20-inch

20 deadlifts 185/115

15 box jumps, 20-inch

25 deadlifts, 225/135

15 box jumps, 20-inch

30 deadlifts, 275/155

15 box jumps, 20-inch

35 deadlifts, 315/185

15 box jumps, 20-inch

Home WODS

H: Metcon (AMRAP – Rounds and Reps)

AMRAPx15

10 DBL DB Deadlifts 50/35

5 DB Facing Burpees

10 DBL DB Deadlift 50/35

10 DB Facing Burpees

10 DBL DB Deadlifts 50/35

15 DB Facing Burpees

10 DBL DB Deadlifts 50/35

20 DB Facing Burpees

10 DBL DB Deadlifts 50/35

25 DB Facing Burpees

10 DBL DB Deadlifts 50/35

30 DB Facing Burpees

etc

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

tabata interval

:20/:10 x 4 sets each

cardio shuttle run, bike,row

R1 – dive bombers R2 – cat-cow R3 – active spidermans R4 scorpions (mobility)

Up Downs

Lunge + Pass Thru

A: Metcon (AMRAP – Rounds and Reps)

AMRAPx10

10 DBL DB (Front Rack) Lunges 45/35

2 Strict HSPU (4 Kipping)

Modified

Suitcase Lunge 35/25

2 DBL DB Strict Press (4 Push Press)

RX+

Filly Lunge

4 Strict HSPU
Sub

2 DBL DB Strict Press or 4 DBL DB Push Press

Rest 5:00

RX: Metcon (3 Rounds for reps)

3 Rounds for Reps

Max Reps at Each Movement

1:00 Thrusters 75/55

1:00 Strict Pull Ups

1:00 Calories

1:00 Burpees to Target (3-6′ Reach)

1:00 Toes 2 Bar

1:00 Rest

M: Metcon (3 Rounds for reps)

Masters/Modified

3 Rounds for Reps

Max Reps at Each Movement

1:00 Thrusters 65/45 45/35

1:00 Strict Pull Ups/Ring Rows /Banded

1:00 Calories

1:00 Burpees (Regular)

1:00 Toes 2 Bar/Knee Raises/Sit Ups

1:00 Rest

Home WODS

H: Metcon (AMRAP – Rounds and Reps)

AMRAPx10

10 DBL DBL Lunge or 20 Jumping Lunges (no weight)

2 DBL DB Strict Press

Metcon (AMRAP – Rounds and Reps)

3 Rounds for Reps

Max Reps at Each Movement

1:00 Single DB Thrusters

1:00 Strict Pull Ups :30 each side Bent Over Row

1:00 Calories or Jump Rope

1:00 Burpees to Target (3-6′ Reach)

1:00 Toes 2 Bar or Sit Ups

1:00 Rest

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Run/Row/Bike

:50/:10

Plate Jumps

DB Box Step Ups

Single Arm DB S2OH :25 R/A :25 L/A

Scorpions

Alt DB Snatch

Calf Stretch :25 R/L :25 L/L

Core

DB Goblet Squats

into

Banded Pick 2-3 movements

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Metcon (AMRAP – Rounds and Reps)

20 Wallballs 20/14 @10/9′

15 Power Snatch 95/65 (75/55)

20 GS Box Jumps 24/20

15 S2OH 95/65 (75/55)

20 Calories Row/Bike/Ski Erg or 200m Run or 50 II Unders

Core

Optional

3-4 Sets

20 V Ups

20 Deadbugs https://youtu.be/5-KpDfJGMHM

20 Alternating V Ups

1:00 Side plank (each side)

*Sub any movement with GHDSU

Wednesday

Crossfit NWA – CrossFit

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Barbell Cycling

Clean (Power Clean + Hang Power Clean 1+1x4x3)

1 PC + 1 HPCx4 UB= 1 set

Complete 3 sets

During this BB cycling pick a moderate weight you can stay consistent with.

Strength

Push Jerk + Split Jerk (1+1 x5)

1 Push Jerk + 1 Split Jerk
Building up to a moderate – heavy set

Every 60-90 seconds

Metcon (Time)

Grettel

10 rounds for time of:

3 clean and jerks

3 Lateral burpees

Or,

Ingrid

10 rounds for time of:

3 snatches

3 lateral burpees

♀ 95 lb. ♂ 135 lb.

Target Time 8-10

Time Cap 12

Home WODS

Metcon (Time)

Grettel

10 rounds for time of:

3 DBL DB clean and jerks

3 lateral burpees over the db

35/25

Or,

Ingrid

10 rounds for time of:

3 Single DB Alt snatches

3 lateral burpees over the db

50/35

Saturday

Crossfit NWA – CrossFit

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Warm-up

Metcon (6 Rounds for reps)

AMRAP 4 minutes

5 unbroken Power Snatches 115/85 95/65 back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Row (switch as desired)

-rest 4:00-

AMRAP 4 minutes

5 unbroken Power Clean and Jerks 135/95 115/85 back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Row (switch as desired)

-rest 4:00-

AMRAP 4 minutes

10 unbroken Deadlifts 225/155 185/125 back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Row (switch as desired)

Elite/RX+

Metcon (6 Rounds for reps)

AMRAP 4 minutes

5 unbroken Power Snatches (115/85) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

5 unbroken Power Clean and Jerks (135/95) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

-rest 4:00-

AMRAP 4 minutes

10 unbroken Deadlifts (225/155) back and forth

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (switch as desired)

Home WODS

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up 12:00

130-2:00 Cardio

Then

Banded Pick 2-3

10 Side step R/L

10 Forward/Backwards Walk R/L

10 Glute Bridges

10 Single Leg Glute Bridges R/L

10 Bird Dogs R/L

10 Squats

into

A) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

*No Hands (aka Zombie) front Squat

*Front Squat

*Pause Front Squat (2 Seconds)

*One and a quarter front squat

*Tempo Descent Front squat (5 second descent, no pause, fast up)

B) Begin building up to starting weight in sets of 2-3

At 12:00 be at working weight

Strength

Front Squat (5×3)

Front Squat:

5 sets x 3 reps @83% 1RM Front Squat *Across

* Rest 60-90 secs minutes between sets

Back Squat (5×3)

Back Squat

– 5 sets x 3 reps @78% 1RM Back Squat Across

* Rest 60-90 secs minutes between sets

Metcon (Time)

21-18-15-12-9-6-3

Front squats (95/65)

Bar-facing burpees

Pull-ups

Target Time: 11-13 minutes

Time Cap: 18 minutes
We are aiming for a steady/moderate pace while trying not to blow up on the early sets.. The first few rounds will feel easy and then fatigue will start to set in hard, so remember to have short breaks as needed to maintain intensity throughout.

These types of triplets are always “fun” and miserable at the same time, especially with these basic CrossFit movements….. actually not fun at all 🙁

WORKOUT STRATEGY & FLOW

Front squats: these are going to be a grind, but should be light! Stay tough and aim for 1-2 unbroken as long as you can.

Bar Facing Burpees: Don’t get lazy and neglect the two foot take off/landing. We recommend a slightly wider stance going into the burpee will result for more efficiency and also avoid unnecessary fatigue in the legs and lower back. Maintain a constant pace with the burpees that will allow you to keep moving. Don’t come out too hot on set 1 with these burpees and get into a “Panic” state,. Smooth is fast here and you can always go faster as the reps decrease. .

Pull Ups /Chest to bar: the Goal should be 1-2 sets most of the workout. Use the legs and hips together while being explosive with every repetition. make sure to use chalk and be cautious of your grip strength endurance. If you can butterfly, let your chest “fall” through brushing the bar for each rep. If you have to kip, you will likely have to break sooner so pace accordingly.

Elite/RX+

Metcon (Time)

21-18-15-12-9-6-3

Front squats (115/85)

Bar-facing burpees

Chest to bar pull ups

Target Time: 11-13 minutes

Time Cap: 18 minutes

Monday

Crossfit NWA – CrossFit

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Barbara Ann (5 Rounds for time)

5 Rounds ea for time

20 Handstand Push Ups

30 Deadlifts 95/65

40 Sit Ups

50 II Unders

Rest 3:00 b/t rnds
Intermediate Option:

4 rounds, each for time, of:

10 handstand push-ups

20 deadlifts (95/135 lb.)

30 sit-ups

40 double-unders

Beginner Option:

3 rounds, each for time, of:

20 knee push-ups

20 deadlifts (45/65 lb.)

20 sit-ups

50 single-unders

Thursday

Announcements

Open Gym M-W-F 0930-11am
Thursday Jan 7th at 5:30pm-FREE On Ramp Class
Saturday Jan 9th – “Chemo”
Saturday Jan 9th 11:30 – FREE YOGA

Crossfit NWA – CrossFit

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Bodybuilding

Metcon (No Measure)

AMRAP 12 Minutes

16/12 calorie row

4, 8, 12… Strict handstand push ups

-rest as needed-

Superset each

12-10-8-6-4 (for Weight)

Deadlift

Shoulder Press

-Rest 2-3 minutes-

4 sets (super set)

12 weighted strict pull up

24 weighted hip ext

-Rest 2-3 minutes-

4 sets (super set)

12 Dumbbell Arnold Press

12 Glute Ham Raises

-Rest 2-3 minutes-

4 sets (super set)

12 Dumbbell Front Raise + Lateral Raises

12 Bent over rows

-rest as needed-

AMRAP 15

15/12 Calorie Bike Erg

15 Push Up