Workout Of The Day

Thursday

Announcements

Thanksgiving Schedule
Thursday -7-8, 8-9, 9-10 *Open Gym Format Cap *30
Black Friday -7:00, 8:00, 9:00, 10:00

Crossfit NWA – CrossFit

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Metcon (No Measure)

Bike Erg

Warm-up:

5min from easy to mod

3 sets: (30sec hard, 30sec easy) w/ 2min easy b/t sets

Main Sets:

3 sets: (15sec max wattage standing sprint on damper 10, 10sec easy on damper 1, 15sec max RPMs seated sprint on damper 1, 20sec easy on damper 1) w/ 3min easy b/t sets.

3 sets: (3x Alternating b/t 20sec standing sprint on damper 10, 10sec seated easy on damper 10) w/ 3min easy b/t sets.

Total: 40min

Metcon (Time)

Partner Workout

Row 2000/1750m

*partner holds 2×100/70# in farmer carry hold

Ski 2000/1750m (OR Run 1600m OR Row 2000/1750m)

*partner holds Handstand

Individual version:

8 rounds

Row 250/225m

1:00 Hold 2×100/70# in farmer hold

-straight into-

8 Rounds

Ski 250/225m (OR Run 200m OR Row 250/225m)

1:00 Handstand Hold
Target Time: sub 16 minutes

Time cap: 19 minutes

STIMULUS

This is a longer aerobic piece that is partner style to keep it fun and help you push the pace with one another. We are using holds for each to work on recovering while still holding a position and doing a form of work.

Saturday

Announcements

Thanksgiving Schedule
Thursday -7-8, 8-9, 9-10 *Open Gym Format Cap *30
Black Friday -7:00, 8:00, 9:00, 10:00

Crossfit NWA – CrossFit

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Metcon (Time)

“Pay the Lady”

2 Person Teams

Complete as many ladies as possible in 25:00

“Elizabeth”

21-15-9 reps of

Power Cleans 135/95

Dips

“Fran”

21-15-9 reps of

Thrusters 95/65

Pull Ups

“Isabel”

30 Snatches 135/95

“Grace”

Clean & Jerk 135/95

“Diane”

21-15-9 reps of

Deadlifts 225/155

HSPU

“Karen”

150 Wallballs 20/14 @10/9′

“Annie”

50-40-30-20-10 reps of

II Unders

Sit Ups

“Jackie”

1000m Row

50 Thrusters 45/35

30 Pull. Ups

Time Caps 25:00

Friday

Crossfit NWA – CrossFit

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Metcon (Time)

For time, partitioned any way:

300 Double Unders

30 Muscle Ups, 45 C2B Pull Ups, 60 Pull Ups/Ring Rows

-rest 5:00

For time, partitioned any way:

150 Air Squats

15 Rope Climbs or 45 HSPU or 100 Sit Ups

Time Cap 30:00

Subs

Every rnd 10 attempts then 1:1

500 Singles

Bike or Ski Erg if you can’t jump
We are letting you choose how to partition the workout. This is to encourage you to work on your strategy and pacing here to see how you think you will perform best breaking up the workout. There are many potential strategies, but here are 2:

10 Sets

30 Double Unders

3 Muscle Ups

15 Rounds

15 Air Squats

1 Rope Climbs

6 Sets

50 Double Unders

5 Muscle Ups

5 Rounds

30 Air Squats

3 Rope Climbs

Each couplet has a complementary pairing that doesn’t overly affect each movement, allowing us to stay moving with intensity throughout both workouts.

Accessory Work

2-3 sets

15 Dumbbell Hammer Curls (Each side)

10 Banded Tricep Extension

15 Ring Push Ups (with feet on box or. ground)

OR

Core

2-3 Sets:

1:00 Side Plank (Right Side)

1:00 Side Plank (Left Side)

1:00 Alternating V-Ups

Tuesday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

2:00 Increasing effort each minute

Run/Row/Bike/Ski

:40/:10

DB Hang Sqt Clean Thruster R/A

DB Hang Sqt Clean Thruster L/A

Lunge + Pass Thru

Superman + Arm Rotation

10 Reverse Fly + 10 Lateral Raises + 10 Front Raises

TTT (AMRAP – Reps)

AMRAPx12

Wallballs 20/14 10/9′

Pull Ups

Hang Power Clean 95/65

Push Press 95/65

RX+

C2B Pull Ups

Load 115/85
Must go IN ORDER from one movement to the next. When you break a movement, you MUST move on to the next movement. You can do as many or as few reps as you’d like.

Score is total # of reps completed.

Then

Thruster/Push Press/Push Jerk/Split Jerk (7×1)

1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk=1 Rep
*Can be from rack or floor

*During this complex you’ll be limited by the Thruster or Push Press. Build to a heavy as possible load for the complex.

*Once you start all 4 lifts must be completed before putting the bar down.

Home WODS

Metcon (AMRAP – Reps)

AMRAPx12

Wallballs 20/14 10/9′ or Single DB Thruster (*2 handed) 35/25

Pull Ups or Inverted Rows

Hang Power Clean 95/65 or DBL DB 35/25

Push Press 95/65 or DBL DB 35/25

RX+

C2B Pull Ups

Load 115/85

Then

If No BB & Weights

Metcon (AMRAP – Rounds and Reps)

Death By Thrustaplex

Single DB Alternating Arms

1 DB Sqt Clean Thruster + 1 Push Jerk + 1 Split Jerk
Every 1:30

Set 1

R/A Complex

Set 2

L/A & R/A Complex

Set 3

L/A + R/A+ L/A complex

continue until you cannot complete required #

Post Rds completed +additional reps and load of DB

Monday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

7:00

3-5 Shuttle Runs or 150m Run

10 RDL

10 BB Thrusters

20 Core

Total Set Up

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
The clock will be put on 3×10:00 intervals. The first 5:00 of each interval will be for warm up reps for that movement.

Once the 5:00 working set begins you’ll have 3 attempts to establish a 1 RM of that movement.

Strength Option 2

Back Sqt

3-3-3

Shoulder Press

3-3-3

Deadlift

3-3-3

Metcon (Time)

30-20-10 reps of

Toes to Bar

DBL DB Lunges 45-50/35

RX+

KB 70/53

Target Time Sub 8:00

Time Cap 10:00

Athletes must lunge with the kettlebells in the rack position.
2020 CF Games Event

Modified option 1:

30-20-10

Toes-to-bar or Sit Ups

DB lunge (2×35/25)

*Athletes must lunge with the DB in the rack position.

Modified option 2:

25-15-5

Toes-to-bar or Sit Ups

DB lunge

*Athletes must lunge with the kettlebells in the rack position.

Home WODS

Metcon (Time)

30-20-10 reps of

Toes to Bar

DBL DB Lunges 45-50/35 (lunges can be steps or yards)

RX+

KB 70/53

Target Time Sub 10:00

Time Cap 12:00

Athletes must lunge with the kettlebells in the rack position.


CF Total Ranking Table

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Snatch Complex (5×1+1+1)

On a 5×2:00 interval clock

Power Snatch + Hang Snatch + Snatch

– 2 sets x 1+1+1 reps @ 60% 1RM snatch

– 2 sets x 1+1+1 reps @ 65% 1RM snatch
Rest 90 -120 seconds b/t sets

You may drop the bar between reps if needed, to re-grip and reset

Clean (2×3 + 3×2)

On a 5×2:00 interval clock

Clean:

-2 x 3 reps @ 80% 1RM clean

-3 x 2 reps @ 85% 1RM clean

* Rest 90-120 seconds between sets

You may drop the bar between reps (not touch’n go)

Metcon (Time)

For Time Complete

2 rounds

24 Deadlifts (135/95) 115/85 95/65

18 Hang power cleans

12 Push jerks

-Rest 2:00

2 rounds

9 deadlifts (185/125) 165/115, 155/105

6 hang power cleans

3 push jerks

Target Time workout 1 : sub 4 minutes

Time Cap each set: 7 minutes

Total Time Cap 16:00
The first weight should be something you can do at least 1 full round without breaking up each movement more than once

The second weight should be heavy but something you could do all of the movements unbroken by themselves when fresh. (i.e. just the deadlifts, just the hang power cleans, just the push jerks. Not necessarily all 3 movements back to back to back).

RX+: Metcon (Time)

RX+

2 rounds

24 Deadlifts (155/105)

18 Hang power cleans (155/105)

12 Push jerks (155/105)

Rest 2:00

2 rounds

12 deadlifts (205/135)

9 hang power cleans (205/135)

6 push jerks (205/135)

Thursday

Announcements

PULL OVER HOODIES- Pre Orders for 1 week only. Sign up on cfnwa community fb page or at front desk.

Crossfit NWA – CrossFit

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Rest Day

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

500m Row

100m Farmers Carry

400m Run or 1000m Bike Erg

100 foot DBL DB Bear Crawl
Grind Pace 2-3 rounds

OR

Metcon (No Measure)

Bike Erg

Warm-up: 5min from easy to mod

2 sets:

3x (30sec hard (100rpm), 30sec easy (80rpm))

2min recovery (50rpm)

6min mod (70rpm),

3min easy (80rpm)

6min mod (70rpm),

3min easy (80rpm)

2min cool down recovery (50rpm)

Total: 55min

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Dive Bombers

Scorpions

Lunge + Twist or Pass Thru

Push Up + Inch Worm

Singles/II’s

Capacity Builder

On the 2:00×5 sets

complete

9 Bar Over Burpees

30 II Unders

Max reps with time remaining

Movement Choice

Kipping HSPU

Pull Ups

Muscle Ups

Burpees & II’s should take 1:00 leaving 1:00 to work on max reps

Metcon (Time)

21-15-9:

Power Cleans 115/85 95/65

Hand Release Push-ups

21-15-9:

Push Press 115/85 95/65

Toes to Bar

RX+

HSPU

Increased load for Push Press 135/95

21-15-9

PC 115/85

HSPU

21-15-9

PP 135/95

TTB
Subs

Modify loads as needed.

Reg Push Ups/Knees

Sit Ups/V Ups/Toe Raises

Home WODS

Metcon (Time)

21-15-9:

DBL DB Power Cleans

Hand Release Push-ups

Run 400m

21-15-9:

DBL DB Push Press

Toes to Bar or Weighted Sit Up

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

Tabata Intervals

:20/:10 x 4 Each

Alt DB Hang Snatch

SDLHP BB

Plate Jumps/Single Unders

Core

BB Warm Up

Sn Grip High Pull

Sn Grip Muscle Snatch

OHS

3 Position Snatch

Pausing Snatch (6×2)

Snatch 1 Pausing @ Launch

Snatch 2 Pausing in bottom

Set 1-3 Warm Up 50%+/-

Set 4 53%+/-

Set 5 56%+/-

Set 6 60% +/-

Set 7 63%+/-

Set 8 66%+/-

Set 9 69% +/-
**Squat Snatch

These are NOT TnGo but quick reset.

Snatch 1 there will be a :01 pause at just above knee

Snatch 2 will be :01 pause at receiving position or in the bottom of squat.

Newer athletes or athletes with in the OHS position should power.

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

25 II Unders

15 Deadlifts

25 II Unders

15 ABMat Sit Ups

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Air Squats

Single Leg Glute Bridge :20/20

MB Squat Clean + Wallball

Core

Pigeon Pose Right

Pigeon Pose Left

Strength

Pause + Front Squat (6×2 (1+1))

1 Pausing Front Squat + 1 Front Squat
Set 1-3

EMOM

Warm Up SETS

SETS 4-9

Every 2:00

Building

Set 4 @ 60%

Set 5 @ 63%

Set 6 @ 66%

Set 7 @ 69%

Set 8 @ 72%

Set 9@ 75%

* :02 Pause in bottom

% Based off 1 RM Front Squat

Metcon (AMRAP – Rounds and Reps)

“Dodgeball”

AMRAPx15

15 Wallballs

200m Run
Today is a great day to push for larger sets of wallballs. Pick a number you can go UB on for each round and stick with that.

-Efficiency Tip-

Release tension on arms while ball is in air, then receive ball close to or in bottom of squat shaving seconds off your time. DEEP BREATH WHILE BALL IS IN AIR

Home WODS

Metcon (Time)

10 RFT of

15 wallballs

200 M Run
Subs

BB Thrusters

DBL DB Thrusters

Single DB Thrusters

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

200M Light Run

Skill & Drills

Butt Kickers

Over the Hurdle

High Knees

High Knee Stretch

Side Shuffle

Figure Four

Side Shuffle w Jump’n Jack

Toe Touches

200m Light Run

Metcon (AMRAP – Reps)

“Deck of Cards”

2 Person Teams

AMRAPx22

Hearts-SA DB Hang Clean & Jerk

Diamonds-K2E/TTB/MB Sit Up

Clubs- Wallballs

Spades- KB American Swing

Loads- Athlete Choice. Based on how you feel.

Joker 1- 250 II Unders (split however)

Joker 2 – 1000m Row (split however)

Ace-21 reps

King- 15 reps

Queen- 14 reps

Jack-13 reps

Score is total number of cards completed in 22.

Metcon (AMRAP – Reps)

“Deck of Cards”

2 Person Teams

AMRAPx22

Hearts-SA DB Hang Clean & Jerk

Diamonds-K2E/TTB/MB Sit Up

Clubs- Wallballs

Spades- KB American Swing

Loads- Athlete Choice. Based on how you feel.

Joker 1- 250 II Unders (split however)

Joker 2 – 1000m Row (split however)

Ace-21 reps

King- 15 reps

Queen- 14 reps

Jack-13 reps

Score is total number of cards completed in 22.

Home WODS

Metcon (AMRAP – Reps)

“Deck of Cards”

2 Person Teams

AMRAPx22

Hearts-SA DB Clean & Jerk 50/35

Diamonds-K2E/TTB/MB Sit Up

Clubs- Wallballs 20/14 or Single DB Thrusters

Spades- KBS Holding Head of DB 50/35

Joker 1- 150 II Unders or 100 Lateral Jumps over DB

Joker 2 – 1000m Row or 800m Run (Split however)

Ace-21 reps

King- 15 reps

Queen- 14 reps

Jack-13 reps

If you have a KB I’d prefer you use it.

RX+

KB 2/1.5

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

-Slow Air Squats

-Squat to Stand (in bottom elbows driving knees out, at stand holding feet)

-Active Spiderman

-Box Step ups/Dwn

-Box jump Up step down

BB Warm Up 3-5 Each

Snatch High Pull

Muscle Snatch

3 Position Power Snatch

OH Forward Lunge

Metcon (Time)

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Reverse Lunge (45’s/35’s)

9 Power Snatches 115/85

600m Run or 50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Reverse Lunge (45’s/35’s)

9 Power Snatches 115/85

600m Run or 50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Double Dumbbell Reverse Lunge (45’s/35’s)

9 Power Snatches 115/85

*Suitcase

RX+

30/24

135/95

Home WODS

Metcon (5 Rounds for reps)

5 Rounds

AMRAPx3

6 DBL DB Front Squat

9 Alt DB Snatch

12 Lateral Burpees Over DB

Rest 1:00

Loads 50/35