Workout Of The Day

Monday

Announcements

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Crossfit NWA – CrossFit

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Warm-up

()

Cinnamom Toast Crunch (AMRAP – Rounds and Reps)

AMRAPx20

5 Pull Ups

10 Push Ups

15 Air Squats

1 Snatch or Clean & Jerk

75-85% of 1RM

Compare to 11/24/18 & 3/19/19

During this workout you will complete a full round of Cindy (5 PU, 10 PU, 15 AS) then choose b/t Snatch or C&J.

Strength

Back Squat (7×3 Building)

Back Squat

– 7 sets x 3 reps @ 81% 1RM Back Squat

* Rest 60-90 secs between sets

Home WODS

Friday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

7 Minutes

12/9 Calorie Row (build intensity each round) (OR 1:00 Cardio)

5 single arm dumbbell RDL (each side) (light/moderate)

but with the dumbbell)

2 single dumbbell Devils Press (each side) (light/moderate) (each side)

4 inchworms

4 Up Downs

4 spiderman lunge stretch (each side)

8 box jump with step down

8:00-16:00

Pre Snatch Shoulder Mobility

1:00 Each Arm per movement

1.DB Eccentric Light DB

2.KB/DB Floss DB or KB placed on shoulder instead of partner

3.Banded Retract

https://youtu.be/hbN7rdlw3oE

3 Strict Press + 10 Push Press (3+10×4)

Strict Press + Push Press:

– (3 + 10) x 4 sets

– rest 60-90 seconds between sets –
*Taken from the floor. Building ea round

Complete 3 strict shoulder presses then directly into 10 Push Presses

Metcon (Time)

For time

10-20-30-40-50

Dumbbell Snatches 50/35, (35/20)

*15 Burpee Box Jump overs 24/20″ after each round

Target Time: 15+/- minutes

Time Cap: 20 minutes

Compare to 12-15-20
Stimulus for today is moderate to moderate high intensity with steady/ non stop movement.

If you remember this one from the Open then you remember the pain it put you through. Shut the brain off and just move! The fastest times in this workout didn’t have a real strategy so accept the fact that it’s going to hurt and attack each station.

WORKOUT STRATEGY & FLOW

Dumbbell Snatches: Weight should be set where unbroken is definitely a possibility. If you need to rest make it short and get back to the dumbbell. Pause at the top of each rep to breathe and keep control going into the transition. Use the legs and hips as much as possible to save your pull.

Burpee Box Jump Overs: This is going to be the real heartache of the workout. Reps are always going to be 15 so ideally we want to establish a pace that won’t blow us up. Move steadily through at a maintenance pace for the first 4 sets and give it all you go on the last set. Stay low and try to keep moving with a goal finish time around 60 seconds. Stepping up onto the box is okay and can be counted as Rx!

If you have completed this workout before. Be sure to use what you’ve learned and make the proper adjustments to get a better time.

Home WODS

Metcon (Time)

No Equipment

For time

10-20-30-40-50

Jumping Lunges

*15 Burpees after each round
This is a leg and lung burner!!

Jumping lunges: aim to keep these in sets of 10+ throughout.

Burpees: these are all about pace! Pick a consistent pace and keep moving.

Metcon (Time)

Minimal

For time

10-20-30-40-50

Dumbbell Snatches (50/35)

*15 Burpee Box Jump overs (24″/20″) after each round
WORKOUT STRATEGY & FLOW:

Stimulus for today is moderate to moderate high intensity with steady/ non stop movement.

If you remember this one from the Open then you remember the pain it put you through. Shut the brain off and just move! Consistency is key here. Break up reps smart from the beginning.

Dumbbell snatches: Break these up smart. Aim for sets of 10+ throughout. I recommend dumbbell power snatches instead of muscle snatches because they will add up fast!

Burpee box jump overs: these are going to get TOUGH! Aim to keep moving on these, even if the pace is slow.

Saturday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)


FBI Special Agent Laura Schwartzenberger, 43

Metcon (AMRAP – Rounds and Reps)

“Laura”

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans 155/105 (135/95, 125/90, 115/85)

This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working.

Intermediate athletes can perform this workout as prescribed.

Beginner Option:

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees

10 power cleans
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

Home WODS

Metcon (AMRAP – Rounds and Reps)

50 II Unders

20 burpees

10 power cleans DBL DB

Thursday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Metcon (No Measure)

Mayhem Bodybuilding

AMRAP 10

10/8 calorie ski

10 push up

-rest as needed-

10 rounds

5 Chest to bar Pull Ups (OR 10 Jumping Pull-Ups)

5 Dumbbell Bench Presses (2×40/25)

-rest as needed-

10-8-6

Bench Press

*perform 10 barbell curls b/t

**Build in Bench press sets as heavy as possible

-rest as needed-

5×10 Lat PullOVer (light weight)

-rest 1:1 between sets (or go back and forth with a partner-

5×10 Bent Over Row (light weight)

-rest 1:1 between sets (or go back and forth with a partner-

5×10 Empty Barbell curls

-rest 1:1 between sets (or go back and forth with a partner-

Wednesday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

5 Broad Jumps

5 Dive Bombers

5 Seated Press PVC/Bar

PVC

Burgener Warm Up

123-Down & Finish

456 Elbows High & Outside

789 Muscle Snatch

Power Snatch Drops 2″, 4″, 6″, Bottom

Skill Transfer Exercise

Sn Grip BTN Push Press

OHS

Heaving Snatch Balance

Snatch Drops

Snatch Balance

Complex as group

Snatch Complex (2×3+2×3+2×3)

Power Snatch + Snatch Balance + Snatch:

– 2 sets @ 70% 1 RM Snatch

– 2 sets @ 73% 1 RM Snatch

– 2 sets @ 75% 1RM Snatch
Every 1:30

You may drop the bar after the snatch balance to reset for the Snatch.

Snatch (7×1)

EMOMx7 complete 1 Snatch Building to 75-85%of 1 RM

(Power/Split/Sqt)

RX: Metcon (AMRAP – Reps)

18 Minute AMRAP

15 overhead squats 95/65

50 II Unders

10/7 Bar Muscle Ups

15 Power Snatch 95/65

50 II Unders

15/12 Calories Row/Assault Bike/C2 Bike

15/12 Strict Pull Ups

50 II Unders

20 Snatch Grip Deadlifts 95/65

Remaining time

Max Burpees to Target

Target 2:00+ Burpees
Subs

Front Squats/OH Lunge/FR Lunge

80 Singles

MU= 15 C2B, 20 Kipping Pull Ups/Ring Rows

Reg Burpees

M: Metcon (AMRAP – Reps)

Master/Modified

18 Minute AMRAP

15 overhead squats 75/55

40 II Unders Or 60 Singles

7/5 Bar Muscle Ups (12 C2B, 15 PU/RR)

15 Power Snatch 75/55

20/15 Calories

10/7 Strict Pull Ups (banded strict pull ups)

40 II Unders Or 60 Singles

20 Deadlifts 75/55

Remaining time

Max Burpees

Target 2 + minutes @ burpees

RX+: Metcon (AMRAP – Reps)

18 Minute AMRAP

30 overhead squats (95/65)

60 drag double unders (OR 100 regular double unders)

5/3 Legless Rope Climbs

60 drag double unders (OR 100 regular double unders)

20 Power Cleans (155/105)

60 drag double unders (OR 100 regular double unders)

10/7 Reg Rope Climbs

60 drag double unders (OR 100 regular double unders)

Remaining Time

Max Calorie Assault Bike

Home WODS

Metcon (Time)

21-15 9 reps of

Goblet Squats

HSPU or Hand Release PU

rest 3:00

21-15-9 reps of

Goblet Squats

Up Downs

OR

Metcon (AMRAP – Reps)

Tabata box jump, 16/20-in. box

Tabata L-sit

Tabata handstand hold

Tabata sit-up

Tabata lunge
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises. Post total reps/seconds for each exercise to comments.

Tuesday

Announcements

ENTER TO WIN- CFNWA will pay or reimburse entry fee to the 2021 CF Games Open. Put your name in hopper and on March 8th we will draw 10 lucky names.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP 9 Minutes

1 Minute Cardio (start easy and build intensity each round)

10 OH MB/Plate Lunge (light/moderate)

10 push ups

10 KB/MB goblet squats (light/moderate)

10 single arm kettle bell press (each side) (light/moderate)

Clean ( 6x (3+1+3+1))

Every 1:30 complete 3 Power Cleans + 1 Push Jerk + 3 Power Cleans + 1 Push Jerk

This will be cycled. Each set, you’ll perform 3 TnGo power cleans, 1 push jerk, 3 power cleans, 1 push jerk.

Move up in weight each set.

To maintain form you may reset after push jerk

A: Metcon (3 Rounds for time)

Option A

3 Sets (1 Set every 6:00)

21-15-9

Wall Balls (20/14) @10’/9′

Calories

Target Time each set: sub 4 minutes

Time Cap each set: 5 minutes

RX+ 30/20# WB
Stimulus for today’s workout is high intensity while maintaining consistent times for both sets. Set the tone early on workout 1 and try to push the pace for workout 2.

WORKOUT STRATEGY & FLOW

Row: Get the wheels turning quickly off the start. Pace should be 75-80%+ and fighting to hold on. Make sure to finish your pull and breathe through every stroke. Look to wind the rower down and on the last 3-5 calories to get breathing under control and prepare for the wall balls.

Wall Balls: Weight will feel heavier than normal and the increased difficulty is okay. Don’t use this as an excuse for smaller sets/less reps. Our goal is unbroken or a maximum of 2 sets so be ready to fight through the pain and keep moving.

Remember to roll the shoulders out with every throw pop out of the squat with explosive hips to launch the ball up.

Go harder than you normally would on the movements and use the transition from station to station as the rest.

B: Metcon (3 Rounds for reps)

Option B

AMRAP 5 Minutes 15/12

Calorie Assault Bike/Bike Erg

15 Toes to Bar

Rest 1:00

AMRAP 5 Minutes

15/12 Calorie Assault Bike/Bike Erg

5 Bar Muscle Ups

Rest 1:00

AMRAP 5 Minutes

15/12 Calorie Assault Bike/Bike Erg

15 Toes to Bar

5 Bar Muscle Ups
STIMULUS and GOALS

Stimulus for the 3 workouts is maintaining a moderate intensity while establishing a pace early. Your Goal should be consistent round times which will help stay on track with your scores.

WORKOUT STRATEGY & FLOW

Assault Bike: Intensity should be moderate to moderate high with a goal time under 50 seconds. Ramp up the bike in the first 5-6 seconds, then settle into a controlled pace. When within 2-3 calories of finishing look to wind it down to recover going into the next movement.

Toes to Bar: Legs and lungs will hurt at first and then grip fatigue will start to set in. Whatever your skill level is, break sooner than you think with a minimal goal of no less than sets of 5. Make sure to use a 5-10 second buffer after the bike to chalk up and utilize that big swing with a fast kick.

Bar Muscle Ups: Goal is unbroken! It will take more energy and time to break and restart. Be sure you are ready to make the commitment before jumping up to the bar. Breathe at the top of each rep while being explosive in the kip.

SCALING

The SCALING aim is to keep consistent rounds while being able to push on the bike.

Scaling option to finish near the target score:

AMRAP 5 Minutes

12/10 Calorie Row

10 Toes to Bar

rest 1:00

AMRAP 5 Minutes

12/10 Calorie Row

3 Bar Muscle Ups (OR 5 Burpee Pull Ups)

Rest 1:00

AMRAP 5 Minutes

12/10 Calorie Row

10 Toes to Bar

3 Bar Muscle Ups (OR 5 Burpee Pull Ups)

Home WODS

Metcon (4 Rounds for reps)

AMRAPx5

100m Run/150M Row/7 Cal Assault Bike/10 Cal C2 Bike

20 Sit Ups

into

AMRAPx5

100m Run/150M Row/7 Cal Assault Bike/10 Cal C2 Bike

10 Alternating Devils Press 50/35

into

AMRAPx5

100m Run/150M Row/7 Cal Assault Bike/10 Cal C2 Bike

20 Sit Ups

into

100m Run/150M Row/7 Cal Assault Bike/10 Cal C2 Bike

10 Alternating Devils Press

OR

Metcon (2 Rounds for reps)

C) 7min AMRAP

15 Double Unders

10 Walking Lunges

5 Renegade Rows 50/35lbs

rest 3mins

7min AMRAP

4 Burpee Pull Ups

8 Wall balls

12 Sit Ups

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Strength

Back Squat (3-3-3-3-3)

0:00-3:00 Warm Up

3:00-15:00

5 sets x 3 reps @83% 1RM Back Squat Across

OR

Overhead Squat (3-3-3-3-3)

0:00-3:00 Warm Up

3:00-15:00

5 sets x 3 reps @83% 1RM OH Squat Across

RX: Metcon (Time)

30 Power Snatches (115/80)

30 Power Clean and Jerks (115/80)

60 Thrusters (75/55)

Target Time: sub 10 minutes

Time Cap : 15 minutes
STIMULUS and GOALS

The intended stimulus is moderate intensity with a consistent pace on the barbell. Each bar movement should be steadily chipped away at while using the clock as a pace setter.

Goal is Sub 10 minutes so this means each station should ideally take 3:20 or less.

WORKOUT STRATEGY & FLOW

Power *Snatches/Power Clean and Jerks. Weight is the same for both and should be adjusted more towards 55-65% (or less) of 1RM max Power Snatch. Whether you choose to do 5 reps at a time or fast singles the goal should be to average 8-10+ a minute. This will keep you around the 3:00 pace for snatch and clean and jerk.

*Thrusters: After getting kicked back and forth with the previous weight we finally lighten the bar up a little and grind through some high reps. Weight needs to be light enough where 10s would be the minimum amount per set. Remember to breathe at the top of reach rep with a half second pause to gather yourself and control breathing. Try a negative rep scheme like 14-13-12-11-10 to chip away at the reps (This can help you mentally at the end of a grueling workout). (Or 12-11-10-10-9-8)

Whatever your strategy, if you feel good this Monday, go into this workout with the “attack mode” mindset and push the pace!

RX+: Metcon (Time)

25 Power Snatches (135/95)

25 Power Clean and Jerks (135/95)

50 Thrusters (95/65)

Target Time: sub 10 minutes

Time Cap each set: 15 minutes
The intended stimulus is moderate intensity with a consistent pace on the barbell. Each bar movement should be steadily chipped away at while using the clock as a pace setter.

Goal is Sub 10 minutes so this means each station should ideally take 3:20 or less.

WORKOUT STRATEGY & FLOW

Power Snatches/Power Clean and Jerks. Weight is the same for both and should be adjusted more towards 55-65% (or less) of 1RM max Power Snatch. Whether you choose to do 5 reps at a time or fast singles the goal should be to average 8-10+ a minute. This will keep you around the 3:00 pace for snatch and clean and jerk.

Thrusters: After getting kicked back and forth with the previous weight we finally lighten the bar up a little and grind through some high reps. Weight needs to be light enough where 10s would be the minimum amount per set. Remember to breathe at the top of reach rep with a half second pause to gather yourself and control breathing. Try a negative rep scheme like 14-13-12-11-10 to chip away at the reps (This can help you mentally at the end of a grueling workout). (Or 12-11-10-10-9-8)

Whatever your strategy, if you feel good this Monday, go into this workout with the “attack mode” mindset and push the pace!

Home WODS

Metcon (Time)

60 Alternating Box/Chair Step Ups (Total)

60 Alternating Stepback Lunges (Total)

120 Air Squats

Or

30 Alternating Dumbbell Snatches (50/35)

30 Alternating Dumbbell Power Clean and Jerks (50/35)

60 Single Dumbbell Thrusters (50/35)

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Warm Up 8:00

1:00 Cardio / Plank

Rotate

1:00 Alt Box Step Up/Wallballs

Rotate

1:00 Core/Plate Jumps or Jump Rope

Rotate

1:00 Russian KBS/Dive Bombers

Rotate

Grab Your Valentine and Throw Down

Metcon (3 Rounds for reps)

Partner I Go You Go

A.EMOMx14 (Alternating Rounds)

8 GS Box Jump 24/20″

Remaining time Max Calorie Row(do not reset rower)

Athlete 1 completes 1 round of Box Jumps/Calories while A2 rests. Alternating

A1 Odd

A2 Even

*Score is total # of calories.

Rest 3:00

AMRAPx12

4 DBL DB Thrusters 45-50/30-35

6 Toes 2 Bar

24 II Unders

Athlete 1 must complete a full rnd of thrusters, Toes 2 Bar, and II Unders

*Score is total # of reps completed.

A1 will complete a full round (27 reps) while A2 rests.

rest 2:00

AMRAPx6

C.Max American KBS 53/35#

Every minute on the minute complete 4 burpees.

Alternate b/t partners as needed.

*Score total # of KBS
These should be all out sprint intervals

Part A

The box jumps should take less than :20 to complete (reduce reps as needed).

Part B

Each round should take less than 1:00 to complete. Reduce reps or modify movement to make it a sprint and stay moving.

Part C

Pick a rep scheme you and your partner can ensure 1:1 work rest ratio. 10-20 reps before alternating

Subs

8 GS Box Jumps 20/14 or Step Ups

Knee Raises or Sit Ups

1:1 Singles for this wod. Keep it a fast sprint

Individual/Solo

Complete workout 1:1 (work:rest)

Home WODS

Metcon (3 Rounds for reps)

Partner I Go You Go

A.EMOMx14 (Alternating Rounds)

8 GS Box Jump 24/20″ or Jumping Lunges/Air Squats

Remaining time Max Calorie Row(do not reset rower) or Burpees

Athlete 1 completes 1 round of Box Jumps/Calories while A2 rests. Alternating

A1 Odd

A2 Even

*Score is total # of calories.

Rest 3:00

AMRAPx12

4 DBL DB Thrusters 45-50/30-35 or wallballs

6 Toes 2 Bar or sit ups

24 II Unders or lateral/plate jumps

Athlete 1 must complete a full rnd of thrusters, Toes 2 Bar, and II Unders

*Score is total # of reps completed.

A1 will complete a full round (27 reps) while A2 rests.

rest 2:00

AMRAPx6

C.Max American KBS 53/35#

or

Alternating DB Snatch

Every minute on the minute complete 4 burpees.

Alternate b/t partners as needed.

*Score total # of KBS

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

Banded Hip Mobility

10 Side steps

10 Glute bridges (single or double)

10 Squats

10 Lunges PVC Pass

10 Double DB or KB Hang Power Cleans

10 DBL DB Push Press

BB Warm Up

Strength

Front Squat (6×2)

15:00

Every 1:30-2:00 building to a heavy set of 2 Front Squats 95%+/- .

RX: Metcon (Time)

For Time complete

20 Step Back Lunges

135/95

20 DBL DB Push Press 45/35

20 Hang Power Cleans 135/95

20/16 Calories Row, Bike, Ski

20 Handstand Push Ups

20 Front Squats 135/95

-directly into-

10 Step Back Lunges 155/105

15 Push Press DBL DB 45/35

10 Hang Power Cleans 155/105

12/9 Calories Row,Bike,Ski

15 Strict HSPU

10 Front Squats 155/105

Target time 12-15

Time Cap 18:00
Choose a load on the lunges, cleans, and fs you can do in 1-2 on both loads.

Double DB – Make sure these are clean push presses here. No push jerks.

RX+: Metcon (Time)

20 Step Back Lunges

155/105

20 DBL KB Push Press 53/35

20 Hang Power Cleans 155/105

20/16 Calories

20 Strict Handstand Push Ups

20 Front Squats 155/105

-directly into-

10 Step Back Lunges 185/125

15 Double KB Push Press 53/35

10 Hang Power Cleans 185/125

12/9 Calories

15 Deficit HSPU (6″/4″)

10 Front Squats 185/125

Home WODS

Minimal

2 Sets:

20 Single Dumbbell Step Back Lunges (50/35)

10 Strict Handstand Push Ups

20 Alternating Dumbbell Hang Clean and Jerks (50/35)

20 Box Jumps *STEP DOWN OR Tuck Jumps

10 Strict Handstand Push Ups

20 Single Dumbbell Step Back Lunges (50/35)

-Rest 3:00 B/T Sets-

No Equiup

2 Sets:

20 Weighted Step Back Lunges Odd Object

15 Hand Release Push Ups

20 Box Jumps *STEP DOWN OR Tuck Jumps

15 Hand Release Push Ups

20 Step Back Lunges Odd Object

-Rest 3:00 B/T Sets-

Tuesday

Crossfit NWA – CrossFit KIDS

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Warm-up (No Measure)

3:00 Cardio Increasing effort

into

5 Scap Pulls

10 Kip Swings

10 Dive Bombers

10 Superman to Hollow Hold

10 Scorpions

10 Perfect Push Ups

Metcon (Time)

Task Tabata

300 reps for time, following the pattern:

20 seconds of chest to bar pull-ups or Reg Pull Ups

-Rest 10 seconds-

20 seconds of push-ups

-Rest 10 seconds-

20 seconds of sit-ups

-Rest 10 seconds-

20 seconds of air squats

-Rest 10 seconds-

Rest 5:00 B/T

Double Task Tabata

200 reps for time, following the pattern:

40 seconds of Strict Pull Ups or chest to bar pull-ups or reg PU (*different from previous)

-Rest 20 seconds-

40 seconds of dumbbell bench presses (2×45/35) or Floor Press

-Rest 20 seconds-

40 seconds of Toes 2 Bar or Knee Raises or Sit Ups

-Rest 20 seconds-

40 seconds of Single DB Lunges (held any style)

-Rest 20 seconds-

RX+

C2B/Strict

Push Ups/DB Bench 2×50/35)

GHD/Toes 2 Bar

Air Squats/Wallballs

Time Cap 35:00
STIMULUS and GOALS

Stimulus for workout is “moderate” intensity. You have a set total to complete and those are worked off in each of the four movements as fast as possible.

Example

10 Pulls,

12 push,

8 core, and

10 Lunges that would equal 40 total reps. You should keep a continuous rep count through rounds until you get to total reps.

You should be strategic in how you chip away at reps and keep sets in manageable amounts without going to failure on any one movement. Set one clock to intervals of 40sec/20sec and another clock counting straight up. Workout is scored by time.

WORKOUT STRATEGY & FLOW

Pull: Aim to keep these in sets of 5-10 reps with quick breaks.

Push : Aim to keep these in 8-10 reps with quick breaks. Stay tight in the plank position and don’t get sloppy!

Core: Shoot for sets of 8-12 reps per round. Throw those arms to make it easier each rep.

*Lunges: Shoot for sets of 10-15 “fast” reps

M: Metcon (Time)

Modified

Task Tabata

300 reps for time, following the pattern:

20 seconds of pull-ups/Ring Rows

-Rest 10 seconds-

20 seconds of push-ups

-Rest 10 seconds-

20 seconds of sit-ups

-Rest 10 seconds-

20 seconds of air squats

-Rest 10 seconds-

-rest 5:00 between workouts-

Double Task Tabata

200 reps for time, following the pattern:

40 seconds of chest to bar pull-ups

-Rest 20 seconds-

40 seconds of dumbbell Floor presses (2×40/25)

-Rest 20 seconds-

40 seconds of knee to chest

-Rest 20 seconds-

40 seconds of wall balls (14/10)

-Rest 20 seconds-

Extra Credit

Metcon (Distance)

For Max Distance (Meters)

2 attempts @

2:00 Max Effort C2 Rower

Rest as needed b/t sets

()

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

8 minutes

Burgener Warm Up “Clean”

BB Prep

Complex w empty BB

Tall Clean (4×4)

Tall Power Cleans: 2″,4″,6″,full squat
EMOM

Each repetition, you will receive the barbell a little lower for 4 total reps per set.

This is a skill work. Don’t worry about heaving loading.

Hang Clean (1+1+1+1x(5))

1 Hang Power Clean + 1 Push Jerk Reset 1 Hang Squat Clean + Split Jerk
Every 1:30 complete 1 HPC + 1 PJ reset complete 1 Hang Squat Clean + 1 Split Jerk

Load will be limited to your lightest of the 4 movements.

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

Every 1:30 Building up to a heavy single for the day. Not 1 RM

Power/Squat/Split

Metcon (Time)

3 Rounds

10 Overhead Squats 115/85

50 Double Unders

-Straight into-

3 Rounds

10 Thrusters (95/65)

40 Double Unders

-Straight into-

3 Rounds

10 Goblet Squats 50/35

30 II Unders

RX+

135/95

Target Time: sub 9 minutes

Time Cap: 12 minutes
Sub

Front Squat

70 Singles

60 Singles

50 Singles

H: Metcon (AMRAP – Reps)

Home

EMOM x 20 Minutes:

Min 1: 10-15 Double Dumbbell Bent Over Rows (50s/35s)

Min 2: 15 Double Dumbbell Front Squats (50s/35s)

Min 3: Max Reps Double Dumbbell Box Step Overs (50s/35s)

Min 4: Rest
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Aim for unbroken reps on both the double dumbbell bent over rows and double dumbbell front squats.

Max double dumbbell box step overs: Keep a consistent pace here. These are going to be tough! If you have to break – set the dumbbells down quick and then keep going!

Core

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Tabata (:20 on/ :10 off)

x 8 rounds

– Alternating Leg V-Ups

Thursday

Crossfit NWA – CrossFit

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Metcon (Time)

21-15-9

Bench 165/110

3-2-1

Rope climb

15-12-9

Bench 185/125

3-2-1

Rope climb

12-9-6

Bench 205/135

3-2-1

Rope climb

Target Time: sub 15 minutes

Time Cap: 22 minutes

Metcon (No Measure)

10 sets of 10 reps for all movements below (Each set Back and forth with partner)

-barbell curls

-barbell skull crushers

-DB pull over

– Banded tricep push down

-Landmine row or DB Bent Over row

-overhead dumbbell tricep ext