Workout Of The Day

Saturday

Announcements

CFKIDS- Starts Monday Aug 16th. It will run Monday and Wedenesday’s at 3:30-4:15pm. Cost is $65 per child. Minimum age requirement is 6 years old

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run throwing in skills and drills or 2:00 machine

then

:40/:10 of

-OH Plate Circles

-Banded Face Pulls or Pull Aparts or CrossOver Symmetry

-Scorpions

-Dive Bombers

-Toe Taps/ Plate Jumps

-Calf Stretch R/L

-Calf Stretch L/L

-Lunge + Twist

Activation

2 ROUNDS

5 Medball Cleans

10 Alt V Ups

5 Wallballs

20 II Unders / 30 Singles

5 Thrusters (Increase load rnd 2)

Metcon (Time)

2 Person Teams

For Time

2 Rounds

200 II Unders

100 Wallballs 20/14 @10/9′

60 Pull ups or 30 C2B Pull Ups or 15 Bar MU

30 Single DB Alt Devil’s Press 50/35 35/25

****Throughout the workout your team must complete 20 Wall Walks and 25 Thrusters.

Thruster Loads

1.135/95

2. 115/85

3. 95/65

Time Cap 30:00 (:01 per unfinished rep)

You can mix and match PU/MU/C2B if needed
This is a 2 person team workout. Only 1 athlete working at a time.

At any point during the 2 rounds a total of 20 Wall Walks and 25 Thrusters must be completed.

Modifications/Subs

Reduce load or reps

10-15 WW/Thrusters

150 II’s

75 WB

35 Pull Ups

20 DP

Double Unders – 300 Singles

Pull Ups- 25-30 Banded Strict or 60 Ring Rows

Friday

Announcements

CFKIDS- Starts Monday Aug 16th. It will run Monday and Wedenesday’s at 3:30-4:15pm. Cost is $65 per child. Minimum age requirement is 6 years old

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

10:00 to complete.

**:30. per side

Upper Body

1. Barbell Forearm Smash :30 ea side

2. Banded Lat Stretch :30 ea Side

3. Foam Roll 1:00

Lower Body

1. Pigeon Pose – 1:00

2. Active Spiderman – 1:00

3. Knuckle Drags – 1:00

ACTIVATION

2 Rounds For Quality:

5 Good Mornings (Empty Barbell)

5 Strict Press

5 RDL’s

Coach lead TGU 2 ea side

MOVEMENT VIDEOS

https://www.youtube.com/watch?v=Y4XkFEj_OX8

https://www.youtube.com/watch?v=SKvaqHjASWM

https://www.youtube.com/watch?v=jJy_V634M28

https://www.youtube.com/watch?v=NX4cM2Yzmjs

https://www.youtube.com/watch?v=Vaco79moFgk

https://www.youtube.com/watch?v=EyZOCt5AQ9Y

Metcon (Time)

4 RFT of

500m Row/400m Run/1000m C2 Bike/400m SKi Erg

9 Deadlifts 225/155

18 Kipping HSPU

RX+ 275/185
Modifications

DEADLIFTS

Reduce Load

– Sub Double Dumbbells/Kettlebells

KIPPING HSPU

– Double Dumbbell Push Presses

– Use a 5″ Riser

Stimulus

– Conditioning Category: Threshold

– The row should take less than 2:20

– The deadlifts should take less than :45s

– The HSPU should take under 1:30

– The weight on the barbell should be a heavier weight but you should still be able to complete the reps in no more than 2 sets within the workout.

– If you cannot complete 9+ HSPU unbroken when fresh, reduce the reps to something you could complete in 3 sets or less each round (15, 12, or 9).

Strategy

THE BIG TAKEAWAYS

1. Pace the row in a way that will allow you to push the deads and HSPU. Guys can aim to row at a 1:45-2:05 pace. Girls can aim to row at a 1:55-2:15 pace.

2. While the deadlifts are on the heavier side, we still want to hold on for 1-2 sets. If you know that your HSPU are likely to slow you down, 1 break may be helpful in managing arm/shoulder fatigue.

3. Let’s push ourselves a bit on the HSPU. Aim for 3 sets or less on these. Be mindful of your breaks and take a couple extra seconds between sets if you need it in order to stick to your strategy.

4. Have that “just start” mentality in this workout. As soon as you finish one movement, get right to work on the next.

Skill Work

Every 1:30 x 6

Turkish Get Ups

Depending on where you are in your journey, you can complete R/A and L/a in the 1:30. If first time doing TGU take your time and focus on quality.

*Build climb in weight

https://youtu.be/0bWRPC49-KI

Thursday

Announcements

CFKIDS- Starts Monday Aug 16th. It will run Monday and Wedenesday’s at 3:30-4:15pm. Cost is $65 per child. Minimum age requirement is 6 years old

Crossfit NWA – CrossFit

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Bodybuilding

Metcon (No Measure)

Upper Body Push

Workout Definition

**Barbell Bench Press

5 sets: 10 reps; build to a moderate weight and stay the same across all sets

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.

**Barbell Incline Bench Press

4 sets: 10 reps; build across sets

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set. Incline of bench should be around a 45-60 degree incline.

**Double DB Bench Press

5 sets: 10 reps; stay the same or increase across

*Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

**Standing Tricep Extension w/ band or Pulley

4 sets: 10-15 reps

*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

* Skull Crusher

4 sets: 12-15 reps; moderate loading

*Focus: Laying on a bench, extend DB/BB towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position

Metcon (No Measure)

Upper Body Pull

Strict Pull-ups

5 sets: 10 reps

*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets

Lat Pulldowns

4 sets: 10 – 12 reps

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

**Double DB Standing Row

4 sets: 10 -12 reps. Moderate loading.

*Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
Lying DB Pullover on Bench

4 sets: 12-15 reps; Light to Moderate loading

*Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).

Standing Barbell Curl

4 sets: 10-12 reps; moderate weight across

*Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Standing Alternating DB Curl + Single DB Double Head Curl

3 sets: 10 alt. reps (each side) + 10 double head curls

*Focus: Grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep. When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.

Aerobic Capacity

Metcon (No Measure)

800m at easy pace

400m at fast (or 1-mile) pace

800m at moderate pace

400m at fast (or 1-mile) pace

800m at easy pace

-Rest 100m walk b/t reps-
Rich Froning’s Run Paces:

Fast: 21.0-22.4sec per 100m

Moderate: 25-26sec per 100m

Easy: 30sec per 100m

Fast Walk: 45sec per 100m

Slow Walk: 75sec per 100m

Wednesday

Crossfit NWA – CrossFit

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Warm-up

()

Extended Warm Up/Teaching

Metcon (AMRAP – Rounds and Reps)

AMRAPx22

Buy In

Row 1000/800m or run 800m or C2 Bike 1600m, or Assault Bike 60/42 Cal

10 Lateral Burpees + 1 Round of Macho Man (19 reps)

9 Lateral Burpees + 2 Rounds of Macho Man (27 reps)

8 Lateral Burpees + 3 Rounds of Macho Man (35 reps )

7 Lateral Burpees + 4 Rounds of Macho Man (43 reps)

6 Lateral Burpees + 5 Rounds of Macho Man (51 reps)

5 Lateral Burpees + 6 Rounds of Macho Man (59 reps)

4 Lateral Burpees + 7 Rounds of Macho Man ( 67 reps)

3 Lateral Burpees + 8 Rounds of Macho Man ( 75 reps)

**etc until time expires. If you complete 1 lateral burpee + 10 rnds of MM finish remaining time with max rounds of MM. Score would be 10 rnds + however many reps of MM completed

Macho Man

3 Power Cleans 135/95 (115/85, 95/65)

3 Front Squats 135/95 (115/85, 95/65)

3 Push Jerks 135/95 (115/85, 95/65)

RX+

155/105
Subs

Reduce distance

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. :30 PVC Lunge + Pass Throughs

2. PVC Around The Worlds – :30/Side

3. PVC Flag Pole Stretch – :30/Side

Lower Body

Banded Hip Mobility

5-10 steps ea

Side steps

Monster walks

Glute Bridge

Squats

ACTIVATION

1 Round For Quality:

5-10 Slow Wall Squats

:10s Hang From Pull-Up Bar

8 PVC/BB Overhead Squats

8 Scap Retractions

6 Empty Barbell Power Snatch + Overhead Squats

6 Kip Swings

Back Squat (Grit Back Squats W2)

Week 2

Grit Squats

10+5, 8+5, 6+5

Stimulus

– Building off of last week’s Grit Squats.

– Super set means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but we’ll rest for 2:00 before completing the next super set.

– All percentages based on 5RM Back Squat (both front and back squat barbells).

Example

% are +/- . Go off how you feel.

2 Warm Up Sets

Set 1

10 Back Squats 62% 190#

5 Front Squats 62% 190#

Set 2

8 Back Squats 67% 206#

5 Front Squats 67%

Set 3

6 Back Squats 72% 221

5 Front Squats 70-72% 203

Metcon (Time)

21-15-9 reps of

Squat Snatches 95/65 75/55

Chest 2 Bar Pull Ups

Target Time – Sub 10:00

Time Cap – 15:00

RX+

115/85
Subs

Power Snatch + OHS/L

Single DB Power Snatch +OHS/L

Squat Clean

Reg Pull – Ups

9-7-5 Strict Pull Ups

Lat Pull Down (Pulley)

Ring Rows (Stay tight and engaged here. Make them challenging. Something you have to break up 2-3 sets

Stimulus

– Conditioning Category: Sprint

– The weight on the barbell should be a weight we could cycle 15+ squat snatches unbroken when fresh. Reduce the weight if needed.

– If you do not think you can complete 21 chest to bar in 3 sets or less, reduce the reps to 15-12-9 or 12-9-6.

– This workout should take under 10 minutes.

– Score: Time

Strategy

THE BIG TAKEAWAYS

1. Shoot for 3 sets or less on the 21’s, 2-3 sets on the 15’s, and 1-2 sets on the 9’s.

2. Out of the 2 movements, the squat snatches are the “slower” cycling movement. There is no need to try to fly through these. This should be the movement you breathe through and catch your breath.

3. Shoot for quick sets and quick breaks on the chest to bar pull-ups. Seconds can easily tick away during your breaks between sets. Challenge yourself to chalk as little as possible.

4. Keep your transitions smooth and intentional.

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Cardio

2:00

Tabata 4 intervals ea

:20/10

wallballs

KBS

KB SDLHP

CORE

ATHLETE CHOICE

Skill Work/Stamina

HSW/Push Up Conditioning (6 Rnds )

1:30x 6 rounds

0:00-0:30 – Max Distance Row/Bike Ski (Shuttle Runs)

0:30-1:30 – Handstand Walk or Handstand Push-Ups

Subs

Bear Crawl

Shoulder Taps

2 Ab Mats optional today
Subs

If you aren’t ready for being inverted and want to work on strengthening shoulders grab a set of DB and do Max DBL DB Shoulder 2 Overhead

Metcon (Time)

200m Run

20 Thrusters 95/65 (75/55)

200m Run

20 Sumo Deadlift High Pulls 95/65 (75/55)

200m Run

20 Overhead Squats 95/65 (75/55)

200m Run

20 Push Press 95/65 (75/55)

200m Run

20 Back Rack Lunges 95/65 (75/55)

200m Run

20 Kettle Bell Swings 53/35 (35/25)

200m Run

20 GS Box Jumps 24/20

200m Run

Time Cap 25:00
Subs

Reduce Loads or Use DB(s)

Row 250/200m

Wallballs

OH Lunge

Russian Swing

Reduce Height or Step Ups

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up

2:00

Cardio

Burgener Warm Up 3:00

A) Burgener Warm up Snatch – 3 reps at each position

123- Down and up – “SPEED THROUGH THE MIDDLE”

456- Elbows high and outside – “BAR CLOSE”

789-Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

General Warm Up 5:00

5-10 each *Pick in choose in order of importance based on body needs

Dive Bombers

Bird Dogs

Kang Squats

Lunge + Pass Through

Toe Taps

Scap Pull Ups

BB/PVC OHS or OH Lunge

Extended Warm Up

Extended Warm Up 7:00 (EMOM clock)

Building up to workout load

**Athletes do not have to lift every minute. Rest as needed not to fatigue

Metcon (Time)

Metcon

Every 3:00 x 10 Rounds

10/8 Calories or 35 II Unders

8 Wallballs 20/14 @ 10/9’

6 Burpees 2 Target

4/3 Strict Pull Ups

2 Snatches 155/105 135/95

Target time 1:30 +/-

Time Cap Rnd: 2:30

Score is slowest of 10 rnds

RX+

12/10 Calories or 50 II Unders

8 Wallballs 20/30

6 Burpees 2 Target

4/3 Strict PU

2 Snatch 185/125
Subs/Modifications

Reduce reps as needed to stay as close to a 1:1 work rest ratio. Make the work an all out sprint as much as possible.

II’s- 50 Singles

WB-DB Thruster

Regular Burpees

Banded Strict Pull Ups **Pick a band that you can complete UB or 2 sets. You want a challenge but not slow you down

Snatch – Hang Power Snatch or 2/2 ea side DB Snatch

**Snatch load should be in the ballpark of 75-80% of 1 Rm. These should be singles

Friday

Crossfit NWA – CrossFit

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Warm-up

General Warm Up (No Measure)

2:00

Cardio Easy

:30/:10

Banded Pull Aparts or CrossOver Symmetry

Banded Lat Stretch (ea)

Banded Face Pulls

Active Spidermans

Dive Bombers

DB S2OH R/A

DB S2OH L/A

DB RDL or BB Good Mornings

Jerk Dip + Push Jerk + Jerk Dip + Split Jerk 4×4 (1+1+1+1×5)

Every 2:00 building.

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Split Jerk x 5 sets

* In between sets perform 10 single arm DB press (each arm).

* DB = “Dumbbell”
Athletes Notes

How to approach the lifts

*Focusing on breath/brace controlled vertical dip stand reset breath/brace Push Jerk reset breath/brace controlled vertical dip stand breath /brace split Jerk

Use the same weight for all movements in each set. Perform unbroken

The dumbbell shoulder press should be light-moderate

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 DB Split Jerk + 10 single arm DB press (each arm)

Set 2:

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Split Jerk + 10 single arm DB press (each arm)

-rest 60-90 seconds-

Set 3:

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Split Jerk + 10 single arm DB press (each arm)

-rest 60-90 seconds –

Set 4:

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Split Jerk + 10 single arm DB press (each arm)

Set 5

1 Jerk Dip + 1 Push Jerk + 1 Jerk Dip + 1 Split Jerk + 10 single arm DB press (each arm)

Metcon (AMRAP – Rounds and Reps)

AMRAP x18

20 Alternating DB Hang Clean & Jerk 45-50/35

30/24 Cals or 400m Run

20 Toes 2 Bar

20 Alternating Box Step Ups 24/20
Stimulus

– Conditioning Category: Threshold

– Choose a dumbbell weight that we could cycle for 30+ reps unbroken when fresh.

– The HCJ should take under 1:30

– The cals/run should take under 2:30

– The toes to bar should take under 1:30 and our sets should be no less than 5 at a time. Reduce the reps if needed to something you can complete in no more than 2-3 sets.

– The box step-ups should take under 1:30

– Athletes can expect to get around 3+ rounds in this 18 minute AMRAP.

– Score: Rounds + Reps

Modifications

DUMBBELL Hang Clean & Jerk

-Reduce Reps or

– Kettlebell Swings

30/24 CAL

– Reduce Reps

-200m Run

TOES TO BAR

– V-Ups

– Knee Raises

– Abmat Sit-Ups

DUMBBELL BOX STEP-UPS

– Dumbbell Alternating Lunges

– Goblet Squats

Thursday

Crossfit NWA – CrossFit

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Aerobic Capacity

Metcon (No Measure)

Row or Ski Workout

Part 1:

2x

250m at fast pace or SR b/t 32-36,

500m at moderate pace or SR b/t 28-32,

250m at fast pace or SR b/t 32-36

-2min rest b/t sets-

-Rest 2min-

Part 2:

2x

100m sprint (with SR at 36+),

300m at easy pace,

100m sprint (with SR at 36+)

-2min rest b/t sets-

Bodybuilding

Metcon (No Measure)

Arms and Core

Pushups + Chin-ups

10 Sets: 10 pushups + 5 chin-ups

*Focus: Quality form on pushups and chin-ups. Athletes should keep a solid plank position during push-ups and aim to make contact with the quads/chest and the floor but don’t go completely relaxed between reps. Modify pushups to either pushups on a racked bar or the side of a box. Knee pushups are not preferred. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps.

*Tricep Dips +Alt. Incline Dumbbell Curls

5 sets: 10-15 reps on each

*Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist. Incline dumbbell curls are done with athlete laying on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.

*Banded PVC Tricep Extension or Cable Tricep Ext + Standing Barbell Curls

4 sets: 10-15 reps on each

*Focus: Attach two light/medium weight bands to a pullup bar and pass a PVC through both bands. Two bands allow for better balance when pressing the bar and also avoid placing a band directly in front of the face. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Focus on a strong contraction at the end of each rep and control through the movement. Bicep curl should be done with weight that allows for control throughout and athlete should avoid kipping to assist with the rep.

Core

Core Work:

4 Rounds:

25 strict abmat situps (avoid using arms during the situp)

30 flutter kicks (each side)

10 Landmine Windmills (each side)

50 yd single arm overhead carry (each side)

5-10 Abwheel Rollouts

*Focus: Keep rest minimal during rounds but allow for quality movement throughout. For windmills, start with one end of a barbell pressed overhead with both hands. Rotate the bar to one side of the body and then rotate (back through full extension overhead) to the otherside. Allow the feet to pivot as you perform reps and don’t be tempted to add to much weight. You should feel the obliques engaging throughout reps. Single arm overhead carry is done with a moderate/challenging weight. Take one dumbbell overhead and walk for 50yds. Do not allow yourself to lean towards or away from weight side, aiming to keep body completely balanced while walking.

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

8;00

A)Burgener Warm Up Clean – 3 reps at each position

*Down and up – “SPEED THROUGH THE MIDDLE”

*Elbows high and outside – “BAR CLOSE”

*Muscle Clean – “STRONG TURNOVER”

*Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

*Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3 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 (3 second descent, no pause, fast up)

Hang Clean (2-2-2-1-1-1)

Power/Split/Squat

Every 1:30 Complete a set. Increasing load as you go.

Metcon (Time)

15 Squat Cleans 115/85 (95/65)

Run 200m

12 Squat Cleans 115/85 (95/65)

Run 200m

9 Squat Cleans 115/85 (95/65)

Run 200m

6 Squat Cleans 115/85 (95/65)

Run 200m

6 Deadlifts 115/85 (95/65)

Run 200m

9 Deadlifts 115/85 (95/65)

Run 200m

12 Deadlifts 115/85 (95/65)

Run 200m

15 Deadlifts 115/85 (95/65)

Run 200m

Time Cap 20:00
Subs

Row 250/200m

C2 Bike -400m

Assault Bike 20/15 Cal

Power Clean + Front Squat

Stimulus

– Conditioning Category: Threshold

– Let’s choose a barbell weight where we can keep steady singles on the cleans and potentially reach to complete the deads unbroken or in 2 sets at most.

– The runs should take less the 1:15 to complete.

– Score: Time

Strategy

THE BIG TAKEAWAYS

1. With 1 mile worth of 200m runs, we can’t afford to casually approach these runs. We need to find a moderate pace here and hold it throughout.

2. The squat cleans can be our downfall if we aren’t careful. If we are going for singles or some touch and go reps, any breaks can only last as long as it takes the bar to settle on the floor.

3. Attack the deadlifts . Hold on for big sets here and reach for unbroken sets if possible.

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio (Run/Row/Bike)

:40/:10 of

Dive Bombers

Superman + Arm Rotation

Overhead Circles *Small plates x2

Plank Hold

Arm Circles :20 forward/:20 Backward

Lunge + twist

Jumping Air Squats

Shoulder Press (10-8-6-4-2)

Workout Definition

10-8-6-4-2

* Move up in weight each set.

* In between sets 10 2 Handed Plate Bent Over Row.

Athletes Notes

2 Handed Plate Bent Over Row

How to approach the lifts

Example Sets

Set 1:

10 Shoulder Press @95# + 10 Plate Bent Over Row.

Set 2:

8 Shoulder Press @105# + 10 Plate Bent Over Row.

Set 3:

6 Shoulder Press @125# + 10 Plate Bent Over Row.

Set 4:

4 Shoulder Press @135# + 10 Plate Bent Over Row.

Set 5:

2 Shoulder Press @145# + 10 Plate Bent Over Row.

Based off of a 185# Shoulder Press 1RM

Metcon (3 Rounds for reps)

AMRAP 5 Minutes

10 Single Arm Dumbbell Push Press (Left arm) (45-50/35)

10 alternating Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)

10 Single Arm Dumbbell Push Press (Right arm) (45-50/35)

10 Single Arm Overhead Dumbbell Walking Lunge (Right arm) (45-50/35)

-rest 3 minutes-

AMRAP 5 Minutes

10 Single Arm Dumbbell Snatch (Left arm) (45-50/35)

10 Handstand Push Up or 3 Wall Walks

10 Single Arm Dumbbell Snatch (Right arm) (45-50/35)

10 Handstand Push Up or 3 Wall Walks

-rest 3 minutes-

AMRAP 5 Minutes

10 Single Arm Overhead Dumbbell Walking Lunge (Left arm) (45-50/35)

10 Handstand Push ups or 3 Wall Walks

10 Single Arm Overhead DB Walking Lunge (Right arm) (45-50/35)

10 Handstand Push up or 3 Wall Walks
Lunges are alternating steps.

HSPU- Reduce reps, or 3 wall walks, 1 abmat

Suitcase or weightless

Accessory/BodyBuilding

Upper Body Pull

Workout Definition

Strict Pullups

5 sets: 8-10 reps

*Focus: Control should be shown across sets. The athlete should keep the core engaged and avoid kipping. The band across rig is encouraged if strict reps are not possible and should be set at a height that allows for the desired number of reps but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets.

Supported Single-Arm DB Tempo Row

3 sets: 10 reps (each side); increasing weight across sets or stay the same

*Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80-degree angle of the torso. The athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ :01 pause at top of contraction/ :02 eccentric (lowering phase). Focus on pulling DB to the hip/waist rather than pulling high towards the upper abdomen

Standing Alternating DB Curl

3 sets: 10 reps (each side)

*Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Standing Barbell Bicep Curls

3 sets: 10-12 reps. Keep weight on the light to moderate side

*Focus: Use a few different grip widths to find the most comfortable position. Focus on control up and down and cut set short if kipping is needed to curl barbell. Do not try to go heavy.

Monday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Cardio

10:00

10 DB Press R/A

10 DB Press L/A

1:00 Laying Front Rack Stretch (https://www.youtube.com/watch?v=Fd4rzAi_e_o) or Flag Pole Stretch

1:00 Child’s Pose

:30 Wrist Stretch Palms Down

:30 wrist Stretch Palms Up

Calves- 25 Toe Taps, Jumpn Jax, Plate Jumps

Banded Hip Mobility

Side Step

Monster walks

Glute Bridge

Pigeon Pose

Squat Prep

Grit Squats (10/5+8/5+6/5)

3 Supersets of Back Squats and Front Squats

Set 1- 10 Back Squats @ 60% +/- +

5 Front Squats @60% +/-

Set 2 – 8 Back Squats @ 65%+/- +

5 Front Squats @62-65%+/-

Set 3 – 6 Back Squats @ 70%+/- +

5 Front Squats @65-70%+/-
Stimulus

– We’ll be building on these squats in the coming weeks.

– Super set means that we’ll complete our back squats, quickly change out weights (if needed), and then complete our front squats. There is little to no rest between the front squats and back squats but will run 2:00 before completing the next super set.

– All percentages based on 5RM Back Squat (both front and back squat barbells).

Metcon (Time)

For Time

20 Front Squats 135/95 (115/85, 96/65)

15 Lateral Burpees

40 II Unders

20 Push Presses 135/95 (115/85, 96/65)

15 Lateral Burpees

40 II Unders

20 Thrusters

15 Lateral Burpees 135/95 (115/85, 96/65)

40 II Unders

Target Time Sub 10:00

Time Cap 15:00
Subs

BB-DBL DB or reduce load

Burpee-Step Over, over line, regular burpee

II’s – 75 Singles or 5 attempts + 35 singles

Stimulus

– Choose a load that allows you to complete the thrusters in at least sets of 5 during the workout.

– You do not have to stand all the way up on the lateral barbell burpees.

– Take the barbell from the floor, not out of a rack.

Optional

Accessory/BodyBuilding

Upper Body Push

Workout Definition

Barbell Bench Press

5 sets: 10 reps; increasing across sets

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.

Alt. DB Tempo Bench + Double DB Bench

4 sets: 5 alt. tempo reps (each side) + 5 double DB reps (normal speed).

*Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Double DB Incline Bench Press

4 sets: 10 reps; stay the same or increase across

*Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Barbell Skull Crushers

4 sets: 10-15 reps; same resistance across. Moderate weight

*Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.

Seated Tricep DB French Press

4 sets: 12-15 reps; moderate