Workout Of The Day

Wednesday

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Warm-up

Warm-up (No Measure)

Deadlift (5×4)

Establish a 4 RM for the day. Work up to a 4 RM for the day resting 60-90 b/t sets

Record heaviest set as your score.

OR

Snatch Grip Deadlift (5×4)

Establish a 4 RM for the day resting 60-90 seconds b/t sets.

Record heaviest set as your score.

**Optional Stand on a 2-4″ riser for Deficit Snatch Grip Deadlift

Set 1 – @ 135# 65% +/-

Set2 – @ 155# 75%+/-

Set3 – @ 175# 85% +/-

Set4 – @ 185# 90% +/-

Set5- @ 200# 100% +/-

Set6 – Drop Set @180#

Based on 200# 1 RM Snatch

Metcon (Time)

For time:

20 toes-to-bars

30 single-arm dumbbell Thrusters (alternating every 5 reps)

40 dumbbell box step-overs

30 single-arm dumbbell Thrusters (alternating every 5 reps)

20 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box

Women: 35-lb. dumbbells, 20-in. box
Modified/Scaled Option

For time:

25 hanging knee-raises

30 single-arm dumbbell thrusters (reduce load)

35 dumbbell box step-overs 20/14

30 single-arm dumbbell thrusters

2 hanging knee-raises

Men: 35-lb. dumbbells, 20-in. box

Women: 20-lb. dumbbells, 20-in. box

If needed, substitute AbMat sit-ups for the knee-raises and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.

Thursday

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Upper Body Warm Up

Warm-up (No Measure)

Upper Body Push Warm-up

Crossover Symmetry Warmup

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 band pull-a-parts

5 PVC Around the Worlds (each way)

10 wall angels

5 scorpions (each side)

Bench Press (5×10)

Bench Press

5 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.

Scoring: Load

DBL DB Bench Press

Double DB Bench Press 5×10

5 sets: 10 reps

*Build to a moderate weight and stay the same or increase across sets

Scoring: Load

Alt. DB Bench + Double DB Bench (4×10)

Alt. DB Bench + Double DB Bench

4 sets: 10 reps (each side) + 5 rep (together)

*Build to a moderate weight and increase across sets

Scoring: Load

Skull Crushers BB (EZ Curl Bar) (4×10)

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 French Press (3×10)

Seated Tricep DB French Press

3 sets: 10 reps

Scoring: Load

Athletes Notes

Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
https://youtu.be/JImgCWzCHwI

Sub

Pulley Tricep Ext

OR

Arms and Core

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

Dips (4×10)

Tricep Dips

4 sets: 10 reps

Scoring: Load

Standing Barbell Curl (4×10)

Standing Barbell Curl

4 sets: 10 reps

Scoring: Load
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).

DB Kick Back (4×12-15)

4 sets: 12-15 reps (each side)

Athletes Notes

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

Single Arm DB Kickback

Inclinbe DB Curls (4×10)

Incline Dumbbell Curls

4 sets: 10 reps
Focus: Done with athlete laying on their back 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.

()

Monday

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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

10:00

3 Cardio

Run/Row/Bike

2-3 set increasing effort

1-2 Squats clean building

2-4 OH Press / HSPU

1-3 Squat Cleans

2-4 OH Press or HSPU

5-10 Dive bombers

Flag Pole Stretch

Lunge + Pass Thru

Hip& Shoulder Mobility

Banded Hip Mobility

CrossOver Symmetry/Banded Pull Aparts/Banded Face Pulls

3:00

Building to workout # and set up

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

2-4-6-8-10-12……..

Handstand Push Ups (Kip/Strict)

2 Squat Clean 185/125 (155/105, 135/95)

**Clean reps remain at 2 the entire workout. ONLY HSPU increase

RX+

Strict HSPU

Target And 14-16+
Masters 55+

2-4-6-8-10

HSPU 4″ Riser

2 Squat Cleans 115/105

Modified

Power Clean + Front Squat

1 Abmat or DB Push Press, Pike Push Up, HR Push Up, Ring PU

Strategy

Pacing is the name of the game here. Don’t go out hot early because the first few rounds are very low numbers. Break HSPU up early. Once they are gone they are very hard to get back.

Reset

4:00

Push Press (3×4)

Athletes Notes

How to approach today

Build to a heavy set of 4

Record heaviest sets as your score for load

Warm Up Set

Example Sets

Set 1:

4 Push Press @140#

-rest 60 seconds –

Set 2:

4 Push Press @145#

-rest 60 seconds –

Set 3:

4 Push Press @150#

Push Jerk (4×4)

Push Jerk:

– Establish a heavy set of 4 for the day. Then, perform a drop set at 10% and 15% of that 4 Rep.

.

How to approach the lifts

Work up to a heavy 4 rep. Take a minute or so and then go into the 2 drop sets

.

Try and reach a heavy 4 rep in 5-6 working sets (not including light warm up set).

Record heaviest set as your score for load

Example Sets

Set 1:

4 Push Jerk @95#

-rest 60 seconds –

Set 2:

4 Push Jerk @115#

-rest 60 seconds –

Set 3:

4 Push Jerk @135#

-rest 60 seconds –

Set 4:

4 Push Jerk @145#

-rest 60 seconds –

Set 5: (Drop Set)

6-8 Reps @145#

Based off of a 200# Push Jerk 1RM

Accessory Work

Shoulder Mobility

Banded Distraction

Foam Roll or Lacrosse BallSmash

Thera Gun

Tuesday

Announcements

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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Back Squat (1×4)

Back Squat:

– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM.

*DROP SETS explanation:

If your 4 RM for the day is 100# then your drop sets will be 3-4 reps @90# and 3-4 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Work up to a 4 RM. Take a minute or so and then go into the 2 drop sets

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 4 rep in 5-6 working sets (not including light warm up set).

Record heaviest set as your score for load

Example Sets

Set 1:

4 Back Squat @225#

-rest 60 seconds –

Set 2:

4 Back Squat @255#

-rest 60 seconds –

Set 3:

4 Back Squat @275#

-rest 60 seconds –

Set 4:

4 Back Squat @305#

-rest 60 seconds –

Set 5:

4 Back Squat @325#

-rest 60 seconds –

Set 6: (Drop Set)

6-8 Reps @295#

-rest 60-90 seconds –

Set 7: (Drop Set)

6-8 Reps @275#

Based off of a 400# Back Squat 1RM

Thursday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

Upper Body Pull Warm-up

3 Rounds

15/12 cal row

10 scap pullups

15 bent over barbell rows (empty bar)

5 iron cross (each side)

5 down dog/seal pose transitions

Strict Pull Ups (5×10)

Strict Pull-Ups

5 sets: 10 reps

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

Scoring: Load

Athletes Notes

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.

Bent Over Row/Lat Pull Down

Lat Pulldowns

4 sets: 10 reps

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

Scoring: Load

Athletes Notes

Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an overhand grip, focus on a 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.

Bent Over Barbell Row

4 sets: 10 reps

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

Scoring: Load

Athletes Notes

Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

Curls

Standing Barbell Curl

4 sets: 10 reps

Scoring: Load

Athletes Notes

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).

Incline Dumbbell Curls

3 sets: 10 reps

Scoring: Load

Athletes Notes

Focus: Done with athlete laying on their back 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.

Incline Dumbbell Curls

Cool Down

Cooldown/Mobility

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats

1 min thread the needle (each side)

1 min bicep wall stretch (each side)

Saturday

Crossfit NWA – CrossFit

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Warm-up

()

Metcon (Time)

For Time complete

50-40-30-20-10-

Wallballs 20/14

II Unders

immediately into

1 mile Run

RX+

Heavy Wallball 30/20

Unbroken Dubs

Partner Metcon

Metcon (Time)

in teams of 2

100-80-60-40-20 reps of

Wallballs

II Unders

immediately into

1 mile partner MB run
**The ball must never touch the ground at anytime during workout or run. Partner 1 holds ball while partner 2 works. For each time the ball touches the ground (sccidental or otherwise) the team must add an additioanl round of 20 reps at the end of the workout. Penalty work will count as part of your time

Friday

Crossfit NWA – CrossFit

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LIFT MOVE WORK

crossfit.com Benchmark

https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/

On a 20:00 Clock:

From 0:00 – 4:00

1-Rep-Max Clean –

Rest 2:00

From 6:00 – 10:00: AMRAP 4:

Max Bar Muscle-ups

– Rest 2:00

From 12:00 – 20:00:

AMRAP 8:

30 Double Unders

8 Single-Arm DB Push Presses (Left) (50/35#)

8 Single-Arm DB Push Presses (Right)

8 Lateral DB Burpees

Warm-up

Warm-up (No Measure)

On a 7:00 Clock: AMRAP

7 PVC Pass Throughs

7 DB Single-Arm Push Press / Arm 7 Wall Squats

7 Kip Swings or Scap Pull-ups

17 Toe Taps/Single Unders/II Unders

Lift-Move-Work (1×1)

0:00-4:00

Clean

4-5 attempts to est 1 RM

Athlete choice P/S/S

Rest 2:00

Lift-Move-Work (Max Reps)

Bar Muscle Ups
From 6:00 – 10:00: AMRAPx4:

Max Bar Muscle-ups

MOVEMENT SCALING OPTIONS

Chest 2 Bar Pull-ups, Pull Ups, Ring Rows

Rest 2:00

Metcon (AMRAP – Rounds and Reps)

Lift-Move-Work

From 12:00 – 20:00:

AMRAPx8:

30 Double Unders

8 Single-Arm DB Push Presses (Left) 50/35 (40/30, 35/25)

8 Single-Arm DB Push Presses (Right)

8 Lateral DB Burpees

Target

Complete 4+ rounds.

Monday

Announcements

Fall Weekend Hours –
7:30
8:30
9:30

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio (Run/Row/Bike)

7:00

General Warm Up

5-10 reps ea

Goblet Squat (KB or DB)

Empty BB Muscle Snatch or PVC

Good Mornings Band for BB

5 BB Strict Press + 5 Push Press + 5 Push Jerks

Banded Hip Mobility (pick 2)

Side step R/L

10 Forward/Backwards Walk R/L

10 Glute Bridges

10 Squats

Pigeon Pose

Hip Circles

Set Up

Back Squat (1×5)

Back Squat:

– Establish a 5 RM for the day. Then, perform a drop set at 10-20% off that 5 RM.

*DROP SETS explanation:

If your 5 RM for the day is 100# then your drop sets will be max reps @80-90#..

How to approach the lifts

Work up to a 5 RM. Take a minute or so and then go into the drop set

Try and reach a heavy 5 rep in 5-6 working sets (not including light warm up set).

Record heaviest set as your score for load

Example Sets

Set 1:

5 Back Squat @225# (55% +/-)

Set 2:

5 Back Squat @255# (65%+/-)

Set 3:

5 Back Squat @275# (68%+/-)

Set 4:

5 Back Squat @305# (73-75%)

Set 5:

5 Back Squat @325# (80%+/-)

Set 6: (Drop Set)

Max Reps @275-295#

Based off of a 400# Back Squat 1RM

Push Jerk (1×5 )

Push Jerk:

– Establish a 5 RM for the day. Then, perform a drop set at 10-20% off that 5 RM.

How to approach the lifts

Work up to a 5 RM. Take a minute or so and then go into the drop set.

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 5 rep in 5-6 working sets (not including light warm up set).

Record heaviest set as your score for load

Example Sets

Set 1:

5 Push Jerk @95# (45-50%+/-)

Set 2:

5 Push Jerk @115# (55%+/-)

Set 3:

5 Push Jerk @135# (65%+/-)

Set 4:

5 Push Jerk @145# (70-73% +/-)

Set 5:

5 Push Jerk@160# (80%+/-)

Set 6: (Drop Set)

Max reps @135-145#

Based off of a 200# Push Jerk 1RM

Metcon (Time)

For time:

20 Burpee Pull Ups

30/24 Calories or 300m Run

30 Power Snatch 95/65 (85/60, 75/55)

30/24 Calories or 300m Run

20 Burpee Pull Ups

TARGET SCORE

Target Time: 8-9 minutes

Time Cap: 12 Minutes
STIMULUS and GOALS.

CHALLENGE! We want you to push yourself to the edge of your pacing ability here and see if you can finish. This will test your mental toughness and ability to push the pace.

How it should Feel: GASSY! This will get you out of breath and jack the heart rate! It’s long enough to hurt but over before you know it.

WORKOUT STRATEGY & FLOW

Burpee Pull Ups: aim to keep these at a consistent, but hard pace. It’s going to feel uncomfortable!

Calories: aim for a hard pace. Goals: 1300/1100+ (*cal per hour)

Snatches: Aiming for solid touch-n-go sets here! 12-10-8 would be a good break up.

Subs

BPU- Reg Burpees then Jumping Pull Ups

Cals- Run/Row/Bike/Ski

Snatch- Reduce Load, Hang Power Snatch, Alt DB

Tuesday

Announcements

Fall Weekend Hours –
7:30
8:30
9:30

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Accessory/Skill Work

9 min EMOM (:45/:15)

min 1: Handstand Shoulder Taps

min 2: 12-15 Russian Pushups

min 3: 12-15 Kipping Handstand Push Up

Modified/Scaled

9 min EMOM

Handstand Shoulder Taps/Static Holds

Tricep Deficit Pushups/HR Push Ups

Handstand Push Up from Box (Pike)/Seated Strict DB Shoulder Press

Metcon (Time)

For Time:

1,000/800m Row, or 800m Run, or 2000/1600m C2 Bike

50 GS Box Jumps 24/20

1,000/800m Row, or 800m Run, or 2000/1600m C2 Bike

75 Air Squats

1,000/800m Row, or 800m Run, or 2000/1600m C2 Bike

50 GS Box Jumps 24/20

Wednesday

Announcements

Fall Weekend Hours –
7:30
8:30
9:30

Crossfit NWA – CrossFit

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Warm-up

3:00 increasing effort

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

3 Reps Each

Down and up – “Creates speed thru middle”

Elbows high and outside – “Keeps bar close”

Muscle snatch – “Creates strong turnover”

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

Snatch drop – “Footwork ”

Skill Transfer Exercises Snatch

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

Overhead squat, “Core Strength”

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

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

Snatch balance, “Foot & Arm Speed”

Snatch (9×1)

EMOM

Min 1-3 Snatch

Min 4 rest

Min 5-7 Snatch

Min 8 rest

Min 9-11 Snatch

Power/Split/Squat

Building in weight to a heavy single

Clean and Jerk (9×1)

EMOMx12

Min 1-3 C&J

Min 4 rest

Min 5-7 C&J

Min 8 rest

Min 9-11 C&J

Power/Split/Squat

Building in weight to a heavy single

Metcon (Time)

150 Double Unders

30 Hang Power Cleans 115/85 (95/65)

100 Double Unders

20 Hang Power Cleans 155/105 (135/95)

50 Double Unders

10 Hang Power Cleans 185/125 (155/105)

Tuesday

Announcements

Fall Weekend Hours –
7:30
8:30
9:30

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Accessory/Skill Work

9 min EMOM (:45/:15)

min 1: Handstand Shoulder Taps

min 2: 12-15 Russian Pushups

min 3: 12-15 Kipping Handstand Push Up

Modified/Scaled

9 min EMOM

Handstand Shoulder Taps/Static Holds

Tricep Deficit Pushups/HR Push Ups

Handstand Push Up from Box (Pike)/Seated Strict DB Shoulder Press

Metcon (Time)

For Time:

1,000/800m Row, or 800m Run, or 2000/1600m C2 Bike

50 GS Box Jumps 24/20

1,000/800m Row, or 800m Run, or 2000/1600m C2 Bike

75 Air Squats

1,000/800m Row, or 800m Run, or 2000/1600m C2 Bike

50 GS Box Jumps 24/20

Saturday

Announcements

Fall Weekend Hours –
7:30
8:30
9:30

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

8:00

5-10 reps of each movement

Straight leg deadlifts DBL KB or DB

Dive Bombers

DB Step Ups

Goblet Squats

Bent Over Rows

Push Ups

Metcon (AMRAP – Reps)

EMOMx10

Odd: :45 Max Calories

Even: :45 Max Strict Pull Ups

Use bands as needed.
Partners alternating back and forth between movements. Complete as many reps as possible in 10:00

Add reps and post as score.

Rest 5:00

Deck of Cards

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

Hearts – Burpee Box Jump Overs 24/20

Diamonds- Deadlifts

Clubs – Shoulder 2 OH

Spades – Wallballs

Loads: 115/85 20/14, 95/65 14/10

Joker 1- 300 II Unders

Joker 2- 8 Rope Climbs
Ace 21 reps

Kings 15 reps

Queen 14 reps

Jacks 13 reps

Only one athlete working at a time.

Complete as many cards as possible in 20 minutes