Workout Of The Day

Friday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

6:00 (5-20 reps each)

1:00

Russ KB Swings

BB Front Squats

Strict Press

Lung Pass Through

Elbow Punches

Good Mornings

WOD PREP


How Chance got his name. Jarret means Strong. Chance means fortune & luck.. Strong Chance unable to ever have kids again

BIO

Our Story

https://thewodfather.wordpress.com/2016/01/06/chemo/

“Chemo” (Time)

5 RFT of

400m Run or Rowing or 800m Bike Erg Or 30/21 Cal Assault Bike

3 Power Snatch

6 OHS

9 Squat Cleans

12 S2OH

1. 135/95

2.115/85

3.95/65

Target Time 35-37 minute

Time Cap 40:00

***We all have been impacted in one way or another by Cancer. Do not think about me, think about your family or friend that has gone through this.
This is a very challenging workout feel free to set it tp drop weight as needed. Reduce rnds, loads, make it a team workout. Whatever you need to do.

Run/Row/Bike- try to keep a steady pace where you won’t redline. As you come in the door of off erg take a ew breaths as you approach your bar and go to work.

Power Snatch- Even though it’s only 3 reps you may start off with some TnGo but they will end with quick singles

OHS- Keep that core tight and arms locked out. Try to go UB here but if you do drop , you can squat snatch the rep and count as OHS. SUB DBL DB or KB OH Lunge

Squat Cleans- These are gonna get spicy. Stick with singles here and hold a steady pace. Power Clean + Front Squat allowed.

S2OH- Shoot for 2-3 sets here with negative reps 7/5 or 5/4/3. Push Press, PushJerk, or possibly some splits in last round

Modified

4-5 Rnds

200-300m Run/Row

3 Power Snatch (Reduce Load)

5 DB OH Linge

7 Power Clean + FS

9 S2OH

Thursday

Crossfit NWA – CrossFit

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Aerobic Capacity

Metcon (Time)

Row/Run/Bike

Recreational Athlete

4 Sets

1 Min at Fast Pace

2 Min at Easy Pace

2 Min at Fast Pace

*Rest 3 Min between sets.

Total: 20 Min

Experienced Athlete

4 Sets

300m Fast Pace

300m Easy Pace

600m Fast Pace

*Rest between sets equals the total “fast” pace time.

Total: 4800m

•Record your total distance (recreational) or total time (experienced) for each set

Bodybuilding

Metcon (No Measure)

Arms and Core

**Tricep Dips Static (weighted if needed)

4 sets: 10 reps

Scoring: Load

**Standing Alternating DB Curl

4 sets: 10 reps (each side)

Scoring: Load

**Single Arm DB Kickback

4 sets: 10 reps (each side)

**Standing Alternating DB Hammer Curl

4 sets: 10 reps (each side)

**Preacher Curls

4 sets 10 reps

**Tricep Press Downs Pulley

4 sets 10 reps

**Skull Crushers DB or EZ Curl Bar

4 sets 10 reps

Active Recovery

30:00

Light Ride on rower or bike

**Every 5:00 stop and complete some stretching in a area of weakness

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

8:00

1:00 Cardio

5-10 Banded Strict Press Red/Blue Band

5-10 Banded OHS Red/Blue Band

5-10 Banded Thrusters Red/Blue Band

5-10 Step Up Step Down

@ 5:00

BB BTN Push Press *Clean Grip

BB Split Jerk **Foot Work

Strength

Behind the Neck Push Press (4×2)

**Clean Grip here not snatch grip. Elbows down.

EMOM x 4 sets building in weight each round.

Build to a heavy set of 2.

https://youtu.be/O_bfezrhgH4


RPE Chart

Split Jerk (6×1)

EMOMx3

1 Split Jerk (Front Rack)

Start at 60%+/- and work up from there to a 7-8/10 RPE

then every 1:30 x3 sets

1 Split Jerk building up tp a 8-9/10 RPE

Post heaviest split jerk as score

Reset

Brief Metcon 6:00

Metcon (Time)

3 RFT

10/7 Strict Pull Ups

25 Wallballs 20/14 10/9

35 GS Box Jumps 24/20

Rest :30

Target Time per rnd – 2:30-3:00

Time Cap per rnd 4:00

Modify up or down still hitting target.

Weighted PU/Heavier ball/higher box or the opposite.
Strict Pull Ups – *Remember lat engagement. These can be any grip. Avoid singles here. Goal is 2-3 sets with or without a band. Band shouldn’t allow you to hit 20 reps. Maybe 5-7 before failure.

Wallballs – This is a threshold number you should be able to go UB on. If you must break 2 sets.

Game Style Box Jumps- Mandatory Jump up step down on these. Stay steady . If you have to rest, rest on top of the box.

Tuesday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

AMRAPx8

1:00 Cardio

5-10 Dive Bombers or Bird Dogs

5-10 ea side BB/DB RDL

5-10 Single DB thruster ea side or BB Thrusters

5-10 Ups Downs

5 Empty BB/DB Hang Power Clean + Push Press

Banded Shoulder Mobility

*Sub any of the movements for athlete choice

Metcon 1

Metcon (AMRAP – Reps)

5 Rounds for reps

Min 1 : :45 *Single DB Hang W2OH 45-50/35 35/25

Min 2 :45 Max Cal

Min 3 : :45 DBL DB/KB Deadlift

1.5/1 pd or 45-50/35

Min 4 1:00 Rest

*DB Hang Clean&Jerk or Hang Snatch.Alternating hands.

Modify Up or down as needed

Score is total number of reps after all 5 rnds.
Goal is to stay moving. Choose a load you can move for the full :45 or 1 break.

Last movement before rest you can work for full 1:00.

Feel free to get into groups of 3. You can start at any movement.

Rest 5:00

Metcon 2

Metcon (AMRAP – Reps)

AMRAPx5

*Power Clean & Jerks 115/85 (95/65)

*After every 10 C&J complete 5 Lateral Bar Over Burpees

* Grace style

Target reps -40-50 reps.
Spin off 2011. Open wod with a twist. Choose a load you could complete 15 reps UB when fresh. Shoot for some dbls or triples throughout the 5:00 Quick singles if needed.

You will still fe metcon 1 so choose load wisely.

Bodybuilding

Upper Body Pull

Metcon (No Measure)

Upper Body Pull

*Strict Pull-Ups

6 set: 8 reps

*Lat Pulldowns

4 sets: 10 reps

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

Demo-https://youtu.be/Z_3xHwuO8Tk

*Lat Pulldowns – Neutral Close Grip

4 sets: 10 reps (each side)

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

Demo-https://youtu.be/kxeklf1Tkhw

*Landmine Row

4 sets 10 reps each side

Demo-https://youtu.be/8shgaY2G1tM

*Standing Barbell Curl

4 sets: 10 reps

Scoring: Load

*Single DB Double Head Curl

4 sets: 10 reps

Scoring: Load

Demo-https://youtu.be/nVBA3hi9Ij8

***Feel free to swap out any you’d like.

Work a Weakness or Accessory

HSW Clinic put on w Pamela Magnon

https://youtu.be/9T21wT7z2yY

HSW Banded Handstand Pops-https://youtu.be/ypavoKAV6xM

Monday

Crossfit NWA – CrossFit

Warm-up (No Measure)

Amrapx 8:00

1:00 Cardio

5 Push ups

10 Air squats

20 Double Unders or single

Empty BB FR Lunge

Hip Mobility **(Pick 2-3)

* 10 Side step R/L

* 10 Monster Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Squats

Strength

Front Rack Lunge (EMOMx10x6)

EMOMx10

6 Front Rack Lunges (3 each leg/Alternate)

Build to a moderate/heavyweight sets 1-5 then hold across 6-10

Metcon (Time)

3 Rnds

20 Push ups

40 Air squats

100 Double unders

40 Air squats

20 Push ups

-Rest 2:00 b/t rnds-

TARGET SCORE

Target Time each set: 5:00 +/-

Time Cap each set: 7 minutes

21:00

Score is total time including rest

**Modify up or Dwn as needed

Up Deficit Push Ups or HR Push Ups , Increase reps 25/50/100/50/25

Dwn- PU on Knees or box, reduce reps
TIMULUS

This chipper style workout will allow you to work though moderate to bigger sets of reps but with movements you can hold onto bigger sets for

STIMULUS and GOALS

How to Pace: CHALLENGE! Work to hole an almost unsustainable pace each round, knowing that the faster rounds and built in rest will allow you to maintain pace and recover.

How it should Feel: Muscular Endurance. Those push ups and air squats can add up and allow some pump! Expect chest and quad fatigue with some elevated breathing from the double unders!

WORKOUT STRATEGY & FLOW

Push Ups: This should be a number you can do unbroken when fresh. Work on engaging your mid back to stay in a good position and use short rest breaks before major muscle fatigue.

Double Unders: These are ideally unbroken the entire workout. Focus on forceful wrist movement and relaxed shoulders.

SUB 170 Singles

Air Squats: These should be smooth and unbroken, or 2 sets at most for each set

Bodybuilding

Metcon (No Measure)

UPPER BODY PUSH

1.Bench Press

6 sets: 8 reps

Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Scoring: Load

2.Barbell Incline Bench

4 sets: 10 reps

Build to a moderate weight and stay the same or build across all sets.

3.Double DB Bench Press 1 and ½ Reps

4 sets: 10 reps

https://youtu.be/eLymbMpzW5I

4.Flat Bench DB Chest Fly

4 sets: 10 reps

*Build to a light/moderate weight and stay the same or build across all sets.

https://youtu.be/gasK_1fNVdk

5.Inverted Skull Crusher

4 sets: 10 reps

https://youtu.be/12DAbWuABQc

6.Standing Tricep Extension w/ band or Pulley

4 sets: 10 reps

Scoring: Load

Pulley/Banded Tricep Ext *Palm Up Grip

4 sets x 10 reps

Single DB (2 Hand Hold)

OH Tricep Ext

4 sets x 10. reps

Saturday

Announcements

**IMPORTANT**
SATURDAY SCHEDULE CHANGE
Open Gym Style. Must be finished in your designated block.
7:30
8:45
10:00
There will be 2 very challenging hero wods to choose from. You can go Solo or Partner. Just need to be finished and cleaned up by the end of your block. “Hot Shots 19 (*sub row)” or CIA The Seven.

Crossfit NWA – CrossFit

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Warm-up (No Measure)

10:00 Suggested Movements

2 rnds

1:00 Row/Bike (10 Damper)

5-10 BB Strict Press R1, R2 Push Press

1:00 /RowBike (10 Damper)

10 Banded Good Morning

5-10 KB SDLHP

1:00 /RowBike (10 Damper)

10 Russian KB Swing (Moderate-Heavy)

5-10 Pulling (PU/RR)

10/10 Leg Swings

5-10 Front Set or Goblet Set
2 options for. starting off 2022.

Pick one of the below wods and be smart when deciding loads/reps, or partner and get as far thru both wods as possible splitting reps as needed.


Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Ladies

95#

165#

53#

Target Sub 45:00 (solo)

***If Partnering

To prevent too much equipment on floor use 1 bar and add/take off 1 plate

“The Seven” also known as one of the hardest CrossFit workouts out there. It is one of the most difficult WODs because weights are heavy and movements are relatively hard but they are all done in only 7 reps so you are able to push the intensity. Also you have to do total of 7 reps in 7 rounds for 7 movements which is total of 343 reps. See Above

“THE SEVEN” Modified

Five-Seven rounds for time of:

7 DBL DB Strict Press

7 Thrusters 115/85, 95/65

7 Plank Knees to elbows

7 Deadlifts 185/125

7 Burpees

7 Kettlebell swings, 1.5/1 pd

7 Banded Pull-ups/Ring Rows

or

Partner up and split reps as needed.

There is story behind workout “The Seven”:

“A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.”

Rest 5:00

***If partnering up ONLY. Do Not attempt to do both of these workouts unless heavily modified.


On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Target Sub 45:00 (solo)

Sub 400m Row

Modify loads and reps as needed.

If partnering complete Seven rest 5:00 then get as far into or thru 19 as possible. Split reps as needed.

Modified

This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option

6 rounds for time of:

30 squats

19 power cleans

7 pull-ups

Row 400 meters

Men: 115-lb. clean

Women: 75-lb. clean

Beginner Option

4 rounds for time of:

15 squats

10 power cleans

5 ring rows

Row 400 meters

Men: 75-lb. clean

Women: 55-lb. clean

Thursday

Announcements

**IMPORTANT**
SATURDAY SCHEDULE CHANGE
Open Gym Style. Must be finished in your designated block.
7:30
8:45
10:00
There will be 2 very challenging hero wods to choose from. You can go Solo or Partner. Just need to be finished and cleaned up by the end of your block. “Hot Shots 19 (*sub row)” or CIA The Seven.

Crossfit NWA – CrossFit

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Aerobic Capacity

8 Rounds

200m Run or 250.200 m Row

Rest 1:00 b/t rnds.

These should be FULL SEND SPRINTS

Bodybuilding

A. FUNCTIONAL STRENGTH

4 SETS*

12 Alt. DB Step-Ups (Moderate)

16 DB Power Clean + Push Press

20 Alt. DB Curtsey Lunge

*Rest less than 1:00 b/t movements.

-Rest as Needed b/t Sets-

GOAL: RPE 6-7 | We’ve seen complexes like this before but with the higher volume, use a slightly lighter load. Each set should be able to be done unbroken. A good challenge would be trying to rest less than :30 b/t each movement or can you go unbroken from the step-ups into the PC + PP

B. BODYBUILDING

3 SETS

15 Seated Slow Close Grip Banded Row or Cable Row (Mod-Heavy)

into…

15 Slow DB Romanian DL (Mod-Heavy)

-Rest as Needed Between Sets-

3 SETS

Max DB Chest Fly or Cable Fly (Light-Mod)

into…

Max Straight Arm Banded Pull Down or Lat Pull Down (Light-Mod)

-Rest as Needed Between Sets-

3 SETS

15 DBL DB Rolling Tricep Extensions (Light-Mod)

into…

Mx DBL DB Hammer Curls (Light-Mod)

-Rest as Needed Between Sets-

2 SETS

30 Hanging Knee Raise

15 Ab-Wheel or Barbell Rollouts

1:00 Quad Heel Taps

-Minimal Rest b/t Sets-

GOAL: BIG DAY. GET SOME. Fun BB day to tackle with some new movements layered in…seated close grip row, cable fly, rolling tricep extensions, and more. For the Quad Heel Taps, start in a low bear crawl or table top position. Raise your opposite foot and bring it across your body to your opposite hand. Alternate each side for 1:00.

C. MIXED CONDITIONING (Optional)

10x200m

Row or Run

-Rest Double the Time of Each Effort-

*If you are using a bike, 20cal or 600m.

Wednesday

Crossfit NWA – CrossFit

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Warm-up (No Measure)

Cardio 2:00

Run/Row/Bike

8:00

Burgener Warm Up (If snatching do snatch version if c&j do clean version.
123- Down &. Finish –

456 – Elbows High & Outside

789 – Muscle Snatch

Snatch Lands 2″, 4″, 6″

Snatch Drop

Prep

Burgener Warm Up Clean

123- Down &. Finish –

456 – Elbows High & Outside

789 – Muscle Clean

Tall Power Clean 2″, 4″, 6″

Tall Clean

Snatch (1×1)

15:00

(1:30 intervals) running clock establish a heavy single or if you are feeling food let it rip. fr a new 1 RM.

Sub- If newer work technique. Complete 3 reps lightweight each minute.

OR

Clean and Jerk (1-1-1-1-1-1-1)

On a 15:00 running clock establish a heavy single or 1 RM.

**If shoulder issues just perform a clean today

Sub- If newer work technique. Complete 3 reps lightweight each minute.

Metcon (Time)

Every 2:00 x 10 rnds

10 Power Snatch or Power Clean & Jerk

30 II Unders

Loads

PSn – 95/65 (75/55)

PC&J- 115/85 (95/65)

Targeted Stimulus 1:1 work/rest.

Time Cap 1:30

Score is slowest time
If you are doing C&J for the strength portion you will do power C&J for metcon.

Choose a load you can get some TnGo reps 4/3/3 or 6/4 etc.

If you need to reduce reps to maintain stimulus, reduce to 7 or 8 BB and 25 II’s.

Subs- DB P Sn or DB PC&J

50 Singles or Ski Erg *(R1 see how many cals you get is :30. Then maintain that # for remainder.

*If you have to take a complete rnd off to bring down HR or recover just annotate it.

Modified

7 Sn/C&J

25 II’s

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

Run/Row/Bike

1-2 Rnds (7:00)

10 Up Downs

10 Good Mornings

10 Jumping Air Squats

5 Inch Worms

5 Parallette Facing Burpees

6 Empty BB deadlifts

7 Empty BB hang power cleans

8 Empty BB Push press

EMOMx6 (6×3)

EMOMx 6

2 Hang Power Cleans

+

1 Power Clean

Rest 1:00
Building. Should be at final weight of metcon by R6

EMOMx6 (6×3-5)

Every minute on minute complete 3-5 Shoulder to Overheads
Building. Should be at final weight of metcon by R6

Metcon (AMRAP – Rounds and Reps)

AMRAPx16

10 BF Burpees

8 Deadlifts

6 Hang Power Cleans

4 Shoulder 2 OH

**Increase weight every 3 rnds.

Rnds 1-3 95/65 (75/55)

Rnds 4-6 135/95 (95/65)

Rnds 7+ 155/105 (135/95)

Target 5-7 rnds

Elite

Increase every 2 rnds

95/65

115/85

135/95

155/105

175/115

185/125

*Start at any of the above loads and increase after every 2 rounds
BFB- During the movement step up vs jump to help control HR a little.

Then it’s DT time.

Be smart in how you break up your reps.

Bodybuilding

Upper Body Pull

Metcon (No Measure)

Not For Time

***Strict Pull-Ups

5 set: 10 reps

*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.

***DB Bent Over Row

4 sets: 10 reps

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

**Wide Grip Lat Pulldown

4 sets: 10 reps (each side)

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

***Close Grip Lat Pulldown

4 sets: 10 reps (each side)

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

**Barbell Curl 21’s

3 sets: 21 reps

Scoring: Load

**Standing Alternating DB Hammer Curl

4 sets: 10 reps (each side)

Scoring: Load

**Straight BB Heavy Curls

4×10

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

Run/Row/Bike

:40/:10

Dive Bombers

Scorpions

Lunge + Pass

Scap Pulls + Kip Swings

Empty BB Thrusters

BS/Fran Prep 4:00

Back Squat (Tempo 4×3 (4030))

Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Back Squat

***Trend towards going too light and actually holding the tempo over going too heavy. Partner up and have a partner count for you to get the actual time under tension.

Athletes Notes

Every 2:00

* One extra set for beginning or end

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

How to approach the lifts

Record each set as your score for load

Example Sets

Set 1:

3 Back Squats @185#

-rest 60-90 seconds –

Set 2:

3 Back Squats @205#

-rest 60-90 seconds –

Set 3:

3 Back Squats @225#

Based off of a 400# Back Squat 1RM

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Cap 10:00

Targeted Stimulus 5:00 – 8:00. +/-

Modify as needed to achieve stimulus.

Modified Up

21-15-9 reps

Thrusters 115/85

Pull Ups or Chest 2 Bar

27-21-15 reps

Thrusters 75/55

Pull Ups

Modified down

15-10-5 reps

Reduce load

Banded Pull Ups

**If you have never done “Fran” today’s the day

Core

Tabata :20/:10 4 intervals ea

Sit Ups

Plank K2E

Alt V Up

Hollow Rocks

OR

Bodybuilding

Cycle through a set of each movement until all sets are complete.

1 set BP

1 Set Alt DB +DB BP

1 Set Max Diamond PU

etc

Bench Press (4x 8-10)

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Athletes Notes

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

4 sets: 8-10 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.

Alt DB Bench Press + DBL DB Bench Press (4×5+5)

Bench with one arm, leaving the other arm 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. Go directly into double DB reps after alternating reps have been completed. 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.

Diamond Push Ups (4xMax)

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.

Skull Crushers (4×10)

Use DB/EZ Curl Bar/Pulley
Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

Double DB Skull Crushers

Tricep Extensions/Press Downs (4×10)

OH Tricep Ext DB or Pulley

or

Press Downs Pulley (V Bar or Rope)

,: Single Arm DB Kickback (4×10 ea)

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.

DB Chest Fly (4×10)

Cool Down

Cooldown/Mobility

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Friday

Announcements

Holiday Schedule – Regular Monday – Thursday
Friday “Holiday Hours”- “12 Days of Christmas”
7:15, 8:30, 9:45
Christmas Day – Closed

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up Suggestions

Row/Bike

500m

BB Good Mornings or RDL

BB Thrusters

Kip Swings

Active Spiderman

Box Step Ups

Note

IMPORTANT- we are gonna be full classes today and we ask that you partner up and share some of the equip like boxes, Dips stations, etc. Also please be mindful of others. If the following class is full and we exceed the cap for class size, you’ll need to ensure you are finished and equipment put away for the next time slot.

()

Metcon (Time)

CFNWA

“12 Days of Christmas”

WOD

“12 Days of Christmas”

1 Clean & Jerk

2 – Deadlift

3 – Burpees

4 – Pull Ups/C2B Pull Ups/Bar Muscle Ups

5 – Golden Ring Dips/Box/Bench Dips

6 – Wall Balls 20/14 10’

7 – KB Swings 1.5/1 pood *American

8 – GS Box Jumps 24/20

9 – HSPU or HR Push ups

10 – Alt DB Snatch 45-50/35

11 – T2B/knee raises/sit ups

12 – Front Squats

BB loads are bodyweight for guys and 70% of bw for the ladies

Rep scheme – Complete #1, then complete #2 then #1 again, Complete #3 then #2 again and #1 again, complete #4 then #3 again, #2 again, and #1 again, and so on until reaching #12.

Metcon (Time)

Modified

Adjust loads and heights as needed

1 C&J

2 Deadlifts

3 Burpees

4 Pull Ups or RIng Rows

5 Box/Bench Dips

6 WB

7 KBS *Russian

8 Box Jumps or Step Ups

9 Knee Push Ups

10 DB Snatch 35/25

11 AB Mat Sit Ups

12 Front Squats

OR

“12 DAYS OF NCFIT” (Time)

FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean (185/125)|(135/95)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH (45/35)|(35/25)

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95)

Day 10 – Walking Lunges

Day 11 – DB Thruster

Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

Metcon (Time)

12 Days of Christmas (Mayhem)

1 Legless Rope Climbs

2 Squat Clean (185/125)

3 Muscle Ups

4 Burpees

5 Deadlifts (185/125)

6 Chest to bar Pull Ups

7 Toes to bar

8 Wall Balls (30/20)

9 Box Get Overs (48″/40″)

10 Back Rack Lunges (185/125)

11 Strict Handstand Push Ups

12 Thrusters (185/125)

Wednesday

Announcements

Holiday Schedule – Regular Monday – Thursday
Friday “Holiday Hours”- “12 Days of Christmas”
7:15, 8:30, 9:45
Christmas Day – Closed

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Cardio 2:00

Run/Row/Bike

:40/:10 each

Toe Taps

Bird Dogs

Kang Squats

Weighted Shoulder Rotations (Forward/Backward/Overhead)

Sit Ups

Singles Unders

Step Up Step Down

6 Front Rack Lunge Steps (each leg) (5×6 Front Rack Lunge Steps (each leg))

– Superset with 10 bodyweight Russian step-ups (10 each leg).

– So, you will do 6 front rack step-ups (each leg) and then 10 Russian step-ups.

https://youtu.be/4yGlgPv-UiU
How to approach the lifts

Don’t work up to a max, but a comfortable heavy set of 6

Go right into the Russian step-ups after the each set

Record each set as your score for load

Example Sets

Set 1:

6 Front Rack Lunges @125# + 10 bodyweight Russian step-ups (each leg)

-rest 60-90 seconds –

Set 2:

6 Front Rack Lunges @135# + 10 bodyweight Russian step-ups (each leg)

-rest 60-90 seconds –

Set 3:

6 Front Rack Lunges @155# + 10 bodyweight Russian step-ups (each leg)

-rest 60-90 seconds –

Set 4:

6 Front Rack Lunges @165# + 10 bodyweight Russian step-ups (each leg)

-rest 60-90 seconds –

Set 5:

6 Front Rack Lunges @175# + 10 bodyweight Russian step-ups (each leg)

Metcon (AMRAP – Reps)

6 rounds for reps:

1:00 calorie Bow/Bike/Ski

1:00 Burpees

1:00 double-unders

– Rest 1:00
INTENDED STIMULUS

3:00 of work to 1:00 of rest.

Move at a pace that is challenging, but sustainable for the majority of the workout.

Take :10 to transition from the row to the burpees and the burpees to the double-unders.

Sprint as fast as possible on each movement during the final round.

MOVEMENT SUBSTITUTION

Row-sub with a bike, ski, or run

Burpee -step down/step up burpee, up-downs

Double-under- attempts, single-unders