Workout Of The Day

Wednesday

Announcements

ANNUAL COMMUNITY FLOAT TRIP – Bring the whole family for a day of fun on the water with the amazing CFNWA Community.
When: Saturday, June 26th 9 am.
Where: Arrowhead Resort (:45-1:00 drive)
7704 N Highway 10
Talhlequah OK

Crossfit NWA – CrossFit

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Snatch (1×1)

Athlete c hoice Power/Split/Squat

How to approach the lifts

Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 Snatch @155#

-rest 60 seconds –

Set 2:

1 Snatch @175#

-rest 60 seconds –

Set 3:

1 Snatch @185#

-rest 60 seconds –

Set 4:

1 Snatch @193#

-rest 60 seconds –

Set 5:

1 Snatch @200#

-rest 60 seconds –

Set 6:

1 Snatch @205#

Based off of a 200# Snatch 1RM

Clean and Jerk (1×1)

Athlete choice Power/Split/Squat

How to approach the lifts

Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 Clean and Jerk @255#

-rest 60 seconds –

Set 2:

1 Clean and Jerk @270#

-rest 60 seconds –

Set 3:

1 Clean and Jerk @280#

-rest 60 seconds –

Set 4:

1 Clean and Jerk @290#

-rest 60 seconds –

Set 5:

1 Clean and Jerk @300#

-rest 60 seconds –

Set 6:

1 Clean and Jerk @310#

Based off of a 300# Clean and Jerk 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAPx10

3 HSPU

1 Snatch

3 HSPU

2 Snatch

3 HSPU

3 Snatch

3 HSPU

4 Snatch

3 HSPU

5 Snatch

Continue to increase 1 rep on the snatch every round until time expires.

1. 155/105

2. 135/95

115/85

Tuesday

Announcements

ANNUAL COMMUNITY FLOAT TRIP – Bring the whole family for a day of fun on the water with the amazing CFNWA Community.
When: Saturday, June 26th 9 am.
Where: Arrowhead Resort (:45-1:00 drive)
7704 N Highway 10
Talhlequah OK

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

7;00

Banded Hip Mobility (pick 2-3)

Banded Side Steps

Monster Walks

Glute Bridge (single or double)

Squats w band

Pigeon Pose

Squat Transfer

3-5 Frankenstein Squats (nop hands)

3-5 Front or Back Squats

3-5 Pause F/B Squats (:02 Pause in bottom

3-5 Tempo F/B Squats (33×1) (:03 dwn, :03 ppause, Xplode up, :01 b/t

Squat Prep

Back Squat (1-1-1-1-1)

On a 15:00 running clock establish a 1 RM Back Squat. Rest approximately 2:00 b/t heavy lifts. Use spotters or be comfortable dumping when missing.

Metcon (Time)

3 Rounds of

12 Power Cleans 115/85 (95/65)

9 Thrusters

6 Bar Facing Burpees

directly into

3 rounds of

15 Power Cleans 95/65 (75/55)

12 Thrusters

9 Bar Facing Burpees

RX+

15-12-9 reps across

Target time 12-15

Time Cap 20:00
Stimulus

– Conditioning Category: Pacer

– The weight on the first barbell is something you could cycle for 12+ hang power cleans and thrusters unbroken when fresh.

– The weight on the second barbell is something you could cycle for 20+ power cleans and thrusters unbroken when fresh.

– You can step up or jump up from each burpee. Two feet must take off at the same time to travel over the bar in order to mark this workout as “”Rx.””

– There will be no rest between rounds or between the first part and second part. Use the same barbell for both parts and change weights after completing the first 3 rounds.

– Score is total time for all 6 rounds.

Strategy

THE BIG TAKEAWAYS

1. Let’s make the main focus in this workout to complete the thrusters in no more than 2 sets on any round.

2. On the first barbell, let’s aim for singles or small sets on the power cleans. The thrusters are a moderate weight in the first part so we want to make sure we don’t gas ourselves by holding on for big sets on the cleans. On the second barbell, we should be able to hold on for slightly bigger sets (3-4 sets) on the power cleans since the weight will be lighter.

3. Pace the burpees in a way that will allow you to stick to your break up strategy on the barbell. Stepping up from each burpee and fully standing up before jumping over the bar may help you find a more controlled pace.

Monday

Announcements

ANNUAL COMMUNITY FLOAT TRIP – Bring the whole family for a day of fun on the water with the amazing CFNWA Community.
When: Saturday, June 26th 9 am.
Where: Arrowhead Resort (:45-1:00 drive)
7704 N Highway 10
Talhlequah OK

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

10:00

10 Dive Bombers

10 Flag Pole or Banded Stretch

10 Strict Press

10 Strict Press in 1/4 Squat

25 Jumping lateral, plate jumps, jump rope)

Wrist Stretch

BB Warm Up

Strength

Push Press (5×1)

On a 10:00 running clock establish a 1 RM Push Press/

Rest approx 1:30-2:00 b/t heavy lifts

Jerk (5×1)

On a 10:00 running clock establish a 1 RM Jerk.

Will come from the rack

Power/Split
Build in weight to establish 1 RM . Resting 1:330-2:00 b/t heavy lifts

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Time Cap – 10:00

Modified /Scaled

40-30-20-10

Double Unders or 2:1 Singles

Sit Ups

OR

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Time Cap 10:00

Loads 45/35

Modified/Scaled

Row 800m

35 Thrusters

20 Pull Ups

Subs

Banded Pull Ups, Ring Rows, Jumping

()

Saturday

Announcements

2021 Summer CFNWA Unisex Tees, female Racerback tanks , female Crop Muscle tanks
https://foreverfierce.com/collections/crossfit-nwa

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

7:00

HINSHAW SKILL & DRILLS

1. High Knee Karaoke

2. Over Curdle

3. Knee to Chest

4 Figure Four

5. Lunge + Twist

6. Toe Touch

7. High Knees

8. Butt Kickers

9. Side Step/Shuffle

10. Side Step + Jump’n Jacks

11. Toe Walk

12 Heal Walk

https://youtu.be/VW42KKmjEZY

3:00

Workout Prep

Split Squats or Bulgarian Split Squats or Back Rack Reverse Lunges (4×10 )

You can choose to complete these as Bulgarian or Regular Split Squats or Back Rack Reverse Lunge

Every 2:00 complete a set of 10 total or 5/5. Build-in weight each round.

Sets 1&2 are warm up sets.

Sets 3-4-5-6 working sets

Complete 5 reps per leg each set

Athletes can choose barbell or dumbbell
Bulgarian –https://youtu.be/W5H-0DMiclY

Split Squats-https://www.youtube.com/watch?v=BbEdP0sNjZc

Metcon (AMRAP – Reps)

3 Person Teams Relay Format

AMRAPx18

15/12 Calories or Run 100m

*Single DB Hang Squat Clean *Alternating not required

Burpees to Plate 45# Hi Temp

DB Loads- Work time will be pretty short here so challenge yourself to a heavier DB than you may normally.

70/50

50/35

45/30

RX+

Anything over

Monitor MUST be reset every round.

Single DBHSC- You do Not have to alternate arms.

Burpees to plate- Everyone MUST use a Hi Temp 45# plate. Head must be behind plate at bottom pof burpee and just just a burpee BJ you must open hips and knees. 2 Foot take off.

During this workout you will rotate through ea movement. A1 starts with Cal or 100m Run. A2 starts with DBHSC and A3 starts w Burpees. While A1 is Rowing/running A2 & A3 will complete as many reps as possible in the time it takes to run 100m. A1 will move to DBHSC A2 will move to burpees and A3 will move to Row/Run. You will keep a running count of reps for each movement. Your score will be the total number of burpees and HSC combined as a team. Communication is VERY IMPORTANT. Do not lose count as you’ll start back at 0 for that movement.
Calories can be on Rower/C2 Bike/Assault Bike/or Ski Erg

2 Person Teams

will Row/Run and alternate back and forth from DBHSC to Burpees.

Thursday

Announcements

2021 Summer CFNWA Unisex Tees, female Racerback tanks , female Crop Muscle tanks
https://foreverfierce.com/collections/crossfit-nwa

Crossfit NWA – CrossFit

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Aerobic Capacity

Metcon (No Measure)

Stand & Go

Workout Definition

BikeErg

2 sets:

2:40 at mod, 20sec standing sprint at max effort

2:40 at mod, 20sec seated sprint at max effort

2:40 at mod, 20sec standing sprint at max effort

2:40 at mod, 20sec seated sprint at max effort

2:40 at mod, 20sec standing sprint at max effort

2:40 at mod, 20sec seated sprint at max effort

No rest b/t reps & 5min at easy b/t sets
Rich Froning’s BikeErg (Est Paces):

Max Effort: 100% Effort

Moderate: 270 to 290 watts

Easy: 175 to 235 watts

Bodybuilding

Metcon (No Measure)

Mayhem BodyBuilding

Workout Definition

3 rounds

10 dumbbell bench

15 tricep press downs (Rope)

3 rounds

10 small incline dumbbell bench

15 tricep press down (Bar Palms Down)

3 rounds

10 incline dumbbell bench

15 tricep press down (Bar Palms Up)

3 rounds

10 dumbbell seated shoulder press

15 banded tricep press down

OR

Metcon (No Measure)

Mayhem Bodybuilding (Optional)

Workout Definition

Bicep circuit

5 sets

12-15 forehead curls

12-15 Seated alt curls each arm

12-15 preacher curls

12-15 reverse curls

20 forearm curls on bench

————————

Tricep circuit

3 sets

30 bench dips

20 overhead dumbbell ext

20 double tricep kick back

20 skull crushers

20 tricep pushdowns

Friday

Announcements

2021 Summer CFNWA Unisex Tees, female Racerback tanks , female Crop Muscle tanks
https://foreverfierce.com/collections/crossfit-nwa

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Easy Cardio

into

10:00

General Warm Up

1:00 Single DB RDL :30 Right :30 Left

1:00 Single DB Thrusters switch arms @:30

1:00 Core (::30 Sit Ups + :30 Single DB Russian Twist )

1:00 Childs Pose on Box or Flag Pole Stretch

1:00 Banded Hamstring Stretch Right

1:00 Banded Hamstring Stretch Left

4:00

Set Up/Prep

Metcon (Time)

For Time

50 Wallballs 20/14 @10/9′

25 Alternating MB Box Step Up and Overs 24/20″

Run 400m or Row 450/400m

50 Alternating DB Snatch 45-50/35

25 Alternating DB Box Step Ups and Overs 24/20″

Run 400m or Row 450/400m

50 Alternating DB Snatch 45-50/35

25 Alternating DB Box Step Up and Overs 24/20

Run 400m or Row 450/400m

50 Wallballs 20/14 @10/9′

25 Alternating MB Box Step Ups 24/20″

Run 400m

Target Time -18-23 +/-

Time Cap – 27:00
Run Subs

800m C2 Bike, or 30/25 cals Assault Bike

Modify/Scaled

35 Wallballs

20 Weighted or BW Step Ups

Run 200-300m

35 DB Sn

20 Weighted or BW Step Ups

Scale loads as needed

Strategy

THE BIG TAKEAWAYS

1. The least important movement in this workout will be the run. It is the only place we are always going to continue forward progress no matter what.

2. Our first 50 wallballs are naturally going to feel much different than our last 50. Vision yourself at the the end of this workout and decide how many sets you will likely need to complete the last set of wall balls. We can use that strategy right from the very beginning. Some options to consider:

30-20

20-15-10-5

12-11-10-9-8

10-10-10-10-5-5

3. If you are confident you can go unbroken on the snatches both sets, then let’s go for it! If you think you might need 1 break, let’s pain to do that on both sets. The first and fastest option is to switch hands on the way down, however, if you feel like you need to slow things down slightly, be ready to switch gears and start switching hands with the dumbbell on the ground.

Box Step Up and Over- You will you the same wallball # and Single DB # you use for the wallball shot and snatches.

Extra Credit

*Optional Core Work

On your own1-3 Rnds

1:00 Plank Hold on Elbows

rest

1:00 Side Plank Hold R or weighted side bends

rest

1:00 Side Plank Hold L or weighted side bends

rest

1:00 Plank Knee to Elbow or Pike Ups on Rower

Tuesday

Announcements

2021 Summer CFNWA Unisex Tees, female Racerback tanks , female Crop Muscle tanks
https://foreverfierce.com/collections/crossfit-nwa

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

8:00

Burgener Warm Up (Snatch

123- Down & Finish – Speed on Bar

456- Elbows High Outside – Keep Bar Close

789- Muscle Snatch – Strong Turnover

Power Snatch Drops 2″, 4″, 6″

Snatch Lands

Snatch Prep

Skill Work

3 Position Snatch (10×3)

EMOMx10

1 Snatch w Pause 1″ off floor, 1 Snatch mid thigh + 1 Snatch High Hang.

Power/Split/Squat
Stay light here and focus\ on technique. Reset b/t lifts

Metcon (3 Rounds for reps)

AMRAP x 5

3 Rounds

15 Pulls Ups

9 Power Snatch 95/65, 75/55

Remaining time : Max Calories

Rest 3:00

AMRAPx5

2 Rounds

12 Chest 2 Bar Pull Ups

9 Power Snatch 115/85 95/65

Remaining time: Max Calories

Rest 3:00

AMRAPx5

1 Round

9 Bar Muscle Ups

9 Power Snatch 135/95 115/85

Remaining time: Max Calories
Subs/Modification

Reduce reps

12-9-6 or 9-6-3

PULL-UPS (increase complexity ea AMRAP)

– Banded Pull-Ups

– 8 Strict Pull-Ups

– Jumping Pull-Ups

– Ring Rows

CHEST TO BAR PULL-UPS

– Banded C2B Pull-Ups

– Regular Pull-Ups

– 6 Strict Chest To Bar

– Jumping Pull-Ups

– Ring Rows

BAR MUSCLE-UPS

– Banded Bar MU

-Jumping MU

-C2B PU

-Attempts

Stimulus

– Conditioning Category: Sprint

– In each AMRAP, we’ll begin with either a 3 round, 2 round, or 1 round buy-in comprised of gymnastics and weightlifting. After the buy-in is complete, athletes will spend the remaining time in each 5 minute window accumulating as many calories on the assault bike as possible.

– The weight on the 1st bar should be light and something you can cycle for 20+ reps unbroken when fresh.

– The weight on the 2nd bar should be moderate and something you could cycle for 15+ reps unbroken when fresh.

– The weight on the 3rd bar should be on the heavier side and something you could cycle for a challenging 10 reps+ unbroken when fresh.

– If you think you might get stuck on any of the gymnastics movements, consider reducing the reps slightly.

– Score: Enter 3 scores (calories accumulated each round). Overall score will be total calories.

Strategy

THE BIG TAKEAWAYS

1. In the first AMRAP let’s aim for unbroken snatch. This means we will likely need to complete the pull-ups in 2-3 sets.

2. In the second AMRAP let’s aim for 2 sets on the snatch. This means we’ll likely need to complete the chest to bar in a similar fashion as the first AMRAP (2-3 sets).

3. In the last AMRAP let’s go right for steady singles on the barbell. We only see the bar muscle ups and snatch once so that gives us a bit of incentive to push for sets on the muscle ups if we’ve got them! If you need to go 2’s or even singles, be intentional with your breaks.

4. Push hard on cal knowing that a 3:00 rest follows and plenty of time to recover

()

()

Wednesday

Announcements

2021 Summer CFNWA Unisex Tees, female Racerback tanks , female Crop Muscle tanks
https://foreverfierce.com/collections/crossfit-nwa

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

into

:40/:10

Dive Bombers

Wrist Stretch

Lunge + Pass Thru

Active Spiderman

Calf Stretch

Jumping (Line Jumps, Jumpn Jacks, Jump Rope

Core

Boot Strappers or Knuckle Draggers

Behind the Neck Push Press + Push Press (4-4-4)

Every 1:30 complete

2 Behind the neck Push Press + 2 Push Press

(2+2) x3 @ 80-85% +/- of 1RM Push Press

These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.
How to approach the lifts

From the rack perform 2 behind the neck push presses and then bring the bar to the front rack for 2 push presses.

Record set as 1 of your scores for load

Go by feel after the previous lifting

Example Sets

Sets 1 & 2 Warm Up sets

Set 3:

2 Behind the Neck Push Press + 2 Push Press @160# (70-75% +/-)

Set 4:

2 Behind the Neck Push Press + 2 Push Press @165#

Set 5:

2 Behind the Neck Push Press + 2 Push Press @170#

Based off of a 200# Jerk 1RM

Clean Deadlift (to mid thigh) + Clean + Jerk (4-4-4-4-)

Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk:

(1+1+1) x 4 sets @ 80-90%+/- of 1RM Clean and Jerk
How to approach the lifts

Every 1:30 complete

Deadlift to below knee reset, Deadlift clean to mid thigh and reset, do a clean and then do the jerk.

Record set as 1 of your scores for load.

*Calls for squat but go off ability

Go by feel after the previous lifting

Example Sets

Set 1:

Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk @255#

-Set 2:

Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk @265#

-Set 3:

Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk @275#

-Set 4:

Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk @285#

Based off of a 300# Clean 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

100 II Unders

75 Air Squats

400m Run or 450/400m Row, 800m C2 Bike, 30/25 Cals Assault Bike
Subs

10 attempts + 90 Singles or 150 Singles

Modified/Scaled

50-75 II Unders

35-50 Air Squats

Run 200-300m, 250-300m Row, 400-600 C2 Bike

Stimulus

– Conditioning Category: Threshold

– Athletes can expect somewhere between 3-4 rounds in this workout.

– Score: Round + Reps

Strategy

THE BIG TAKEAWAYS

1. Aim for unbroken or 2-3 sets on the double unders. If you are proficient at doubles, try to keep your jumps low in order to save the legs.

2. Find a steady pace on the air squats that will allow you to stay moving each round.

3. Take the first 10-20s to get the legs back on the row. From there, settle into a pace that is right around your 2k pace or maybe even a little faster if you feel good. For example, if you row an 8 minute 2k, your pace for this workout would be a 2:00 pace or faster.

Monday

Announcements

2021 Summer CFNWA Unisex Tees, female Racerback tanks , female Crop Muscle tanks
https://foreverfierce.com/collections/crossfit-nwa

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2:00

Cardio

10:00

Banded Hip Activation/Mobility (Pick 2-3)

10 Side step R/L

10 F/B Monster Walk R/L

10 Glute Bridges (single or Dbl)

10 Squats

Pigeon Pose

into

10 Kang Squats

10 Goblet Squats

10 Elbow Punches or Flag Pole Stretch

20 Core

Squat Prep

Strength

Front Squat + Back Squat + Goblet Squat ((2+2+10) x 5 sets)

Front squat + Back squat + Goblet Squat:

This should be heavy! Including the goblet squats, but I want those to be fast!
Every 2 minutes complete a set.

Using 1 bar – Perform 2 Front squats and then rack the weight and then go right into your set of 2 Back squats directly into 10 fast goblet squats

Record each set as 1 of your scores for load.

Working set 1 should be area of 65% +/-

Example Sets

Set 1:

2 Front squat + 2 Back squat + 10 Goblet Squat @265#/35#

Set 2:

2 Front squat + 2 Back squat + 10 Goblet Squat @275#/45#

Set 3:

2 Front squat + 2 Back squat + 10 Goblet Squat @285#/50#

Set 4:

2 Front squat + 2 Back squat + 10 Goblet Squat@295#/60#

Set 5:

2 Front squat + 2 Back squat + 10 Goblet Squat @305#/70#

Based off a 400# Back Squat

Metcon (Time)

For Time:

15 Dumbbell Thrusters

200m Run

12 Dumbbell Thrusters

200m Run

9 Dumbbell Thrusters

200m Run

6 Dumbbell Thrusters

200m Run

3 Dumbbell Thrusters

Double DB

1.45-50s/35s

2. 35/25s

3.30/20s

RX+

18-15-12-9-6-3

TARGET SCORE

Target Time: Sub 10 minutes

Time Cap: 12 minutes
Modified/Scaled

10 Thrusters

200m Run/Row

8 Thrusters

200m Run/Row

6 Thrusters

200m Run/Row

4 Thrusters

200m Run/Row

2 Thrusters

200m Run/Row

Subs

Wallballs

Row 250/200

C2 Bike 400m

Assault Bike 15/12

STIMULUS and GOALS

Workout is taken from the 2021 Granite Games Comp.

Stimulus for this workout is all about managing the workload of the thrusters. Moderate intensity while trying to stay consistent with pace and reps.

WORKOUT STRATEGY & FLOW

Thruster: This is the workout and needs to be approached with caution. The weight should be heavy but we still should be able to complete over half the reps on each set. Make sure to keep the dumbbells up on the shoulders and not allow them to fall down the sides to where the press becomes much harder. Breathe at the top and steady steady.

Run: This needs to be approached as a recovery run. Meaning we don’t want to come out hot on this cause that will only take away from the thrusters. Keep pace light and relax the shoulders to help stay loose. Wind down the last few meters to allow for quick work back to the dumbbells.

The rounds of 15 and 12 are the real deal. Get through them and it’s smooth sailing through (somewhat)

Saturday

Announcements

2021 Summer CFNWA Unisex Tees, female Racerback tanks , female Crop Muscle tanks
https://foreverfierce.com/collections/crossfit-nwa

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

6:00

HINSHAW SKILL & DRILLS

1. High Knee Karaoke

2. Over Curdle

3. Knee to Chest

4 Figure Four

5. Lunge + Twist

6. Toe Touch

7. High Knees

8. Butt Kickers

9. Side Step/Shuffle

10. Side Step + Jump’n Jacks

https://youtu.be/VW42KKmjEZY

5:00

Workout Prep

Partner Workout

Metcon (Time)

Partner Up ThrowDown

30 Syncro Deadlifts

30 Syncro Bar Facing Burpees (Same Bar)

Run 400m

20 Syncro Deadlifts

20 Syncro Bar Facing Burpees (Same Bar)

Run 400m (Row 450/400)

10 Syncro Deadlifts

10 Syncro Bar Facing Burpees (Same Bar)

Rest 5:00, Then:

10 Syncro Front Squats

10 Syncro Push Press

Row 450/400m (Run 400)

20 Syncro Front Squats

20 Syncro Push Press

Row 450/400m (Run 400)

30 Syncro Front Squats

30 Syncro Push Press

Row 450/400m (Run 400)

1. 185/125 95/65

2. 155/105 85/60

3. 135/95 75/55

Time Cap 35:00

Friday

Announcements

2021 Summer CFNWA Unisex Tees, female Racerback tanks , female Crop Muscle tanks
https://foreverfierce.com/collections/crossfit-nwa

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Cardio

5:00

General Warm Up :40/:10/:10

work/stretch/rotate

BB Thrusters or Wallballs

Box step Ups or Jump Ups step downs

Scap Pull Ups

Jumping (line Jumps, Jumpn Jacks, Single Unders, II Unders)

Core

Squat Clean Thruster (10×1)

EMOMx10

1 Squat Clean Thruster every minute on minute. Build load each minute building to a moderate-heavy single.

Sub

Newer athletes can Power Clean + Front Squat + Thruster 0r Push Press

Metcon (5 Rounds for time)

5 Sets (1 Set every 5 Minutes)

20 II Unders

15 Chest to Bar Pull Ups

12 GS Box Jumps 30/24, 24/20

9 Thrusters 115/85 (95/65)

TARGET SCORE

Target Time each set: ,2:30-3:00

Time Cap each set: 3:30min

RX+

30 II Under

21 C2B Pull Ups

15 Box Jump Overs (must clear box (24″/20″)

9 Thrusters 135/95
Subs

5 attempts then 1:1 singles or 40 Singles

Reg Pull Ups/Banded Chest 2 Bar/Ring Row, Jumping C2B

Reduce the height of box

STIMULUS and GOALS

This is a sprint workout so go FAST!!! You have plenty of recovery built in

WORKOUT STRATEGY & FLOW

Chest to bar: these are ideally unbroken. They are at the beginning of each round so aim for that.

Box jump up Over : aim to keep these at a consistent and fast pace. Use the step out and back in method for settling into a pace.

Thrusters: these should be unbroken. Rest a second before you pick to bar up to ensure you can do them in one set! Use good hip drive to get the bar up fast.

Thursday

Crossfit NWA – CrossFit

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Bodybuilding

Metcon (No Measure)

Mayhem Bodybuilding (Optional)

Workout Definition

Bicep circuit

5 sets

12-15 forehead curls

12-15 Seated alt curls each arm

12-15 preacher curls

12-15 reverse curls

20 forearm curls on bench

————————

Tricep circuit

3 sets

30 bench dips

20 overhead dumbbell ext

20 double tricep kick back

20 skull crushers

20 tricep pushdowns

Aerobic Capacity

Metcon (No Measure)

Bike Erg Interval

3 sets:

2x (5min at fast, 1min hard (standing))

No rest b/t reps & 5min at easy b/t sets
Rich Froning’s BikeErg (Est Paces):

Hard/Fast: 290 to 325 watts

Easy: 175 to 235 watts

Metcon (No Measure)

Assault or Echo Bike “Arms Focused”

6 sets:

20sec moderate, 20sec easy (arms only),

40sec moderate, 20sec easy (arms only),

60sec moderate, 20sec easy (arms only),

-Rest 1min after each set-
Rich Froning Estimated Paces:

Assault Bike RPMs Pace

Moderate: 60-65 RPMs

Easy: 50-60 RPMs