Workout Of The Day

Friday

Announcements

LABOR DAY HOURS- 7am, 8am, 9am, & 10am

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Activation 10:00

2 Rounds

1:00 easy Bike/Row/Run

10 Air Squats

10 Box Step up

10 Up Downs

5 Dive Bombers

into

Mobility (Hips & Shoulders)

Pigeon Pose

Hip Circles

Couch Stretch

Banded Shoulder Distraction

Front Squat (5-3-1-5-3-1-5)

Every 1:30 complete

5 reps @ 75%

3 reps @ 85%

1 rep @ 90%

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 80-85%

OR

Overhead Squat (5-3-1-5-3-1-5)

Every 1:30 complete

5 reps @ 75%

3 reps @ 85%

1 rep @ 90%

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 80-85%

Metcon (Time)

On a 4:00×5

200m Run, 15/12 Cal Ski, 20/15 Cal Row, 20/15 Cal Bike Erg, 15/12 Assault Bike

12 Alternating Hang Snatch 50-45/35

9 Burpee Box Jump Up/Overs 24/20″
Stimulus

– Conditioning Category: Sprint

– We want to try and aim for negative splits across the 5 rounds.

– We should use a weight that we can complete the hang snatch unbroken each round.

– Be sure to stand tall before hinging forward for the first hang power snatch each round.

– The bike/run/row should take about 1:00.

– The hang snatches should take about 30 seconds.

– The burpee box jumps should take about 1:00 on the burpeee box jumps.

– We will enter our time for each round.

– Score: Slowest Round

Strategy

– Find a speed on the bike/row/run that is a touch outside your comfort zone. We don’t want to all out sprint here but we also don’t want to just cruise.

– We want to hold on for all dumbbell reps each round. To help keep a solid grip, athletes can use the hook grip or hold the dumbbells more toward the front head or back head of each bell so that they rest on the hand a bit.

– We want to find a speed that is a touch outside or comfort zone on the burpee box jumps as well in order to bank as much rest as possible.

– Ahletes can expect the toughest rounds to be rounds 3 and 4. These are the rounds that will require the most grit and focus. Knowing this, we can aim to build our speed so that these rounds are our fastest round of the day.

Saturday

Announcements

LABOR DAY HOURS- 7am, 8am, 9am, & 10am

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Burgener Warm Up Clean

Activation 8:00

2 rounds

1:00 Cardio

10 Jumping Air Squats

10 Kang Squats

10 BB Strict Press

20 Alt V Ups (10 ea)

A) Burgener Warm Up Clean – 3-5 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”

3 Position Clean


Holleyman

BIO

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Subs

Rounds 20-25 RFT

Reduce WB load

1 AbMat or DBL DBL Push Press

Reduce Load- 205/145, 185/125. 175/120

Thursday

Crossfit NWA – CrossFit

Warm-up

()

Bodybuilding

Metcon (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)

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Bench Press

9 sets: 5 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

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.

Bench Press

Barbell Incline Bench Press

4 sets: 10 reps

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

Scoring: Load

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. 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.

Alternating DB Bench Press

4 sets:10 reps (each side)

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

Scoring: Load

Athletes Notes

Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. 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.

Alternating Dumbbell Bench Press

Incline Bench DB Chest Fly

4 sets

Metcon (No Measure)

continued….

Incline Bench DB Chest Fly

4 sets: 12-15 reps

*Light to moderate weight/show strict control throughout.

Scoring: Load

Athletes Notes

Focus: Lying on a bench inclined to a 45-60 degree angle, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range.

Incline Bench DB Fly

Bent Over Banded Tricep Extension

4 sets: 12-15 reps

*Build to moderately challenging weight and stay the same across sets

Scoring: Load

Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout. Show control throughout.

Single Arm DB Kickback

4 sets: 12-15 reps (each side)

Scoring: Load

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

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)

Athletes Notes

Focus: Do your mobility work to keep range of motion. For pec stretch: raise bent arm to the side to make an “L”, raise arm so that upper arm is at a 45 degree angle to the neck and place forearm against rig/door frame. Slowly lean into stretch.

Aerobic Capacity

Metcon (Time)

Run “Threshold” Workouts

1600m at easy pace

-2min rest-

400m at 1-mile pace

-3min rest-

1200m at easy pace

-2min rest-

400m at 1-mile pace

-3min rest-

800m at easy pace

-2min rest-

400m at 1-mile pace

-3min rest-

400m at easy pace

-2min rest-

400m at 1-mile pace

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

Activation

AMRAPx8:00

Activation

5 Kip Swings + 5 Scap Pulls

5 BB Sn Grip Deadlifts

5 BB Hang Power Snatch

5 Step Ups Step Down

100m Run

5 BB/DB Back Rack step ups step downs (lower box)

5 Jump up step downs

Extended Warm Up

7:00

Coach led

3 Position Snatch (empty bb)

then

Build to workout weight

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

2 Muscle Ups

4 Power Snatches 135/95 115/85 95/65

8 Box Jump Up/ Overs 24/20′

*On the 0-5-10-15

Row 500/400 or Run 400 or C2 Bike 1000/800m
After Run/Row/Bike you’ll pick up right where you left off.

Stimulus

– Conditioning Category: Pacer

– The row/run should take less than 2:20 each time we need to hop back on. If needed, reduce the distance.

– The muscle-ups should be completed unbroken each round. If needed, reduce to 1 rep or modify the movement.

– The snatches should be at a weight where we can maintain steady singles throughout the workout.

– Each full round should take between 1-2 minutes.

– Only the rounds and reps of the muscle-ups, snatches, and box jump overs will count towards our score.

– Score: Rounds + Reps

FLOW

– The workout will begin with a row/run before athletes can begin to work on the triplet of muscle-ups, snatches, and box jump overs.

– Every 5:00, athletes will return to the rower to complete another row/run.

Strategy

– With the row/run taking up between 7-9 minutes of the workout, we will be left with about 12 minutes (give or take) to accumulate reps of the triplet for our score. With this in mind, we need to work diligently. Focus on quick transitions and find a “cruise control” pace as you work through your triplet rounds.

– We want to recover a bit on the row/run. Going too fast just to gain an extra 10 seconds will potentially do more harm than good.

– Be disciplined at the barbell. Don’t allow time to drift by with rest periods between reps.

– Stepping down off the box will likely be the best way to stay moving and allow for a quick transition to the rings. Time can easily tick away before hopping up for muscle-ups.

SUBS

Attempts every rounds/Banded MU *Only if you’re close to getting one (small bands)

3 C2B Pull Ups

4 Chin Over Bar PU

5 Ring Rows

Reduce Load

Step Ups

Accessory Work

Optional

Workout Definition

3 Rnds

10 Strict Knees to Elbow

30-seconds Straight Arm Side Plank (each side)

20 Land Mine Twist

20 Kettlebell Russian Twist

Wednesday

Crossfit NWA – CrossFit

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Deadlift ( 5-3-1-5-3-1-5)

Every 2:00 complete a set

5 reps @ 75%

3 reps @ 85%

1 rep @ 90%

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 80-85%

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

10:00

60 second Bike/Row/Run (start easy and build intensity)

10 Dive Bombers

10 Air Squats

25 Plate Hops/Toe Taps/Lat Hops

5 Single Arm Dumbbell Thrusters Pause + Stretch @ Top (moderate) (each side)

Banded Mobility (pick 3-4)

10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Pigeon Pose

Hip Circles

Squat Prep & Warm Up

Back Squat (8-8-6-6)

Every 2:00 complete a set.

Back Squat:

8 reps @ 65%

8 reps @ 70%

6 reps @ 80%

6 reps @ 85%

Example Sets

Set 1:

8 Back Squats @260#

Set 2:

8 Back Squats @280#

Set 3:

6 Back Squats @320#

Set 4:

6 Back Squats @340#

Based off of a 400# Back Squat 1RM

Front Squat (5-5-5)

Every 2:00 complete set

Front Squat:

5 reps @ 75%

5 reps @ 80%

5 reps @ 85%

Example Sets

Set 1:

5 Front Squats @ 225#

-Rest 60-90 secs-

Set 2:

5 Front Squats @ 240#

-Rest 60-90 secs-

Set 3:

5 Front Squats @ 255

Based off a 300# Front Squat 1RM

Metcon (AMRAP – Reps)

EMOMx10

3 Thrusters 95/65, 85/60, 75/55

5 Hand Release Push Ups

Max Russian KBS 53/35

Hard Stop @ :50

RX+

Thruster 115/85

Deficit Push Ups Hi Temp 45/25# plates

RKBS 70/53
This is a fast pace sprint w minimal rest.

Thrusters should be UB throughout

Hand Release Push Ups-These should be UB. If you have to break these a 3/2 with a quick break. **Feel like scaling up? Add some type of deficit.

Looking for you to be done w thruster and push ups no later than :30 leaving :20 for KBS.

Reason for the Russian KBS here is the ROM is shortened increasing your cycle rate and heart rate. Drive hard with the hips and pull KB down to speed up cycle.

Subs

Reduce Load or Wallballs

Reg Push Ups (Toes/knees) or reduce reps

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardio

Activation :40/:10

Toe Taps

Calf Stretch R/L

Calf Stretch L/L

Samson Stretch or with Pass Through

Active SpiderMan

Alt Knuckle Dragger

Push Ups (knees or Toes) or Dive Bombers or Cobra Stretch

5:00

WOD Prep

Metcon (AMRAP – Reps)

AMRAP x29

Buy In

40-30-20 reps of

TTB

30-20-10 Calories

Calories (Row/Bike/Ski/Row)

Directly into

Deck of Cards

Heart- Lateral Burpee (Over Dumbbell)

Diamonds- Filly Lunge

Clubs- DB DBL Hang Clean

Spades- DBL DB Push Jerk

Loads

1.45-50/35

2. 35/25

3.20/30

*Choose a load you can move without struggle for 20-25 minutes

Joker1-300 II Unders

Joker2 – 50/35 Calories

Ace -21 reps

Kings- 15 reps

Queen – 14 reps

Jacks – 13 reps

*Score will be number of cards competed only. Buy in is for fun:)
Time Cap on Buy In is 9:00

Subs

TTB- Sit Ups

Lat Burp- Regular Burpees, or Up Downs

Filly Lunge – Reg Lunges

600 Single Unders (2:1)

DB PJ- Push Pres

Individual/Solo

Metcon (AMRAP – Reps)

Buy In

30-20-10-5 reps

Calorie Row

Toes to Bar

Deck of Cards

Heart- Lateral Burpee (Over Dumbbell)

Diamonds- Filly Lunge

Clubs- DB DBL Hang Clean

Spades- DBL DB Push Jerk

Loads

1.45-50/35

2. 35/35

3.20/30

Joker1-150 II Unders

Joker2 – 30/25 calories

Ace -21 reps

Kings- 15 reps

Queen – 14 reps

Jacks – 13 reps

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Activation

2 Rounds 0r 5:00

10 Cal or Shuttle Runs

5-10 DB Step Ups *Suitcase

5-1010 Up Downs

5-10 BB Good Mornings

5-10 Hang Muscle Snatch BB/PVC

5-10 BB Tempo Front Squats (31×1)

5-10 BB Push Press :01 Pause @ top

BB Warm Up

3:00

Power Clean & Jerk Wave (12×1)

Power Clean & Push Jerk Waves:

EMOM

1 rep @ 60-65%

1 rep @ 65-70%

1 rep @ 70-75%

1 rep @ 75-80%

– rest 1:00 –

1 rep @ 70-75%

1 rep @ 75-80%

1 rep @ 80-85%

1 rep @ 85-88%

– rest 1:00-

1 rep @ 75-80%

1 rep @ 80-85%

1 rep @ 85-88%

1 rep @ 85-93%+

“Fight of Flight” (AMRAP – Rounds and Reps)

AMRAPx20

20 Wallballs 20/14 @10′

20 Hang Power Snatch 95/65 (75/55)

20 GS Box Jumps 24/20

20 Front Squats 95/65 (75/55)

20/15 Calories (Row/Bike/Ski)
compare to 12-30-19

WB @ 10’/9′

Run/Row/Bike/Ski

Subs

Scale ball & height

Scale to DB Alt Hang Snatch

Scale Box Height

Run 200m

Reduce reps to

15 each

Thursday

Crossfit NWA – CrossFit

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Bodybuilding

Upper Body Push

Bench Press (8×6)

Bench Press 8×6

Workout Definition

8 sets: 6 reps

*Build to moderate load; stay at the same weight across sets

Double DB Bench Press 4×10

Double DB Bench Press 4×10

Workout Definition

4 sets: 10 reps (each side)

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

Flat Bench DB Chest Fly (3×12)

Flat Bench DB Chest Fly 3×12

Workout Definition

3 sets: 12-15 reps

*Light to moderate weight/show strict control throughout.

Double DB Skull Crushers

Workout Definition

4 sets: 12-15 reps

*Build to moderately challenging weight and stay the same across sets

Single Arm Standing Tricep Extension

Workout Definition

Single Arm Standing Tricep Extension w/ band or Pulley

4 set: 12-15 reps

Aerobic Capacity

Metcon (Time)

Monostructural – 8/26/21

Workout Definition

Decreasing distance on Rounds

Row

Ski

Bike Erg

Round 1: 500/400m on each machine

-Rest 2:00 after bike-

Round 2: 400/320m on each machine

-Rest 1:30 after bike-

Round 3: 300/240m on each machine

-Rest 1:00 after bike-

Round 4: 200/160m on each machine

-Rest :30 after bike-

Round 5: 100/80m on each machine

*scored by total time (Including rest time)

Upper Body Pull

Upper Body Pull

.Strict Pull-Ups 8×6

8 set: 6 reps

*Add weight if desired

*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 Barbell Row – Underhand/Overhand Grip

4 set: 12 reps

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

*Focus: With a double underhand 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.

Standing Barbell Curl 4×12

Workout Definition

4 sets: 12-15 reps

*Build to a Moderate Weight and stay the same across all sets.

Standing Alternating DB Curl 4×12

Workout Definition

*Build to a Light/Moderate Weight and stay the same across all sets.

Metcon (No Measure)

Bike Pace Consistency

5 Rounds For Time:

400m Bike

– Rest :30 between rounds

NOTES

STIMULUS & GOALS

• 27:00-33:00

• Consistency in your intervals. No more than a :10 difference between your

fastest and slowest times in each distance.

STRATEGY

• In warming up for this workout, we want to find a pace that we can maintain

4 Rounds For Time: for each distance. As an example, we DON’T want to perform 200m in our first 600m Bike round in :40 and our last round in 1:00. You are better off trying to hold :50 for

– Rest 1:00 between rounds

3 Rounds For Time:

800m Bike

– Rest 1:30 between rounds

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
into

2:00 Run/Row/Bike

Snatch Wave (Snatch Waves: 3×4 (1+1+1+1))

EMOM complete a lift.

Snatch waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

Rest 2:000

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

Rest 2:00

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+
Example Sets

Set 1:

1 Snatch @120#

1 Snatch @130#

1 Snatch @140#

1 Snatch @150#

Set 2:

1 Snatch @140#

1 Snatch @150#

1 Snatch @160#

1 Snatch @170#

Set 3:

1 Snatch @150#

1 Snatch @160#

1 Snatch @170#

1 Snatch @175#

Based off of a 200# Snatch

Metcon (2 Rounds for reps)

AMRAP 4 Minutes

50 Double Unders

10 Power Clean and Jerks 95/65

-Rest 4 Minutes-

AMRAP 4 Minutes

50 Double Unders

10 Power Snatches 95/65
TARGET SCORE

Target Rounds each set: 4+ (1 round = 60 reps)

Minimum Rounds before scaling each set: 3

STIMULUS and GOALS

These amraps are moderate/hard intensity focused on unbroken sets and quick transitions.

WORKOUT STRATEGY & FLOW

Double unders: aim to keep these unbroken. Keep the grip relaxed and focus on using a quick flick of the wrist. Breathing well here is key to success in this workout.

Clean and jerks: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.

Power snatches: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Cardo

4:00

Banded Hip Mobility

10 ea

Banded Side Steps

Monster Walks

Glute Bridges

Squats

into

5:00

Activation

2 rounds for quality

10 Kang Squats

10 Banded OHS https://youtu.be/xMEF15uHfhM10

Dive Bombers

Strength

Grit Squats Week 6 (6/5, 5/5, 4/5)

Week 6

Building off previous weeks

Stimulus

Your calculated percentages as always are +/-. Go off how you feel.

– 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).

Warm Up

4:00

Set 1

6 Back Squats @ 82% 252LB

5 Front Squats @ 68% 209LB

Set 2

5 Back Squats @ 87% 267LB

5 Front Squats @ 70% 215LB

Set 3

4 Back Squats @ 92% 282LB

5 Front Squats @ 72% 221LB

A. CONDITIONING

Metcon (Time)

2 Rounds for Total Time.

10 Overhead Squats 115/85 95/65

10/7 Strict Pull Ups

10 Overhead Squats 115/85 95/65

10 Toes to bar

-Rest 2 minutes between sets-

TARGETED STIMULUS

Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes

RX+

10 OHS

10 Strict Pull Ups

15 OHS

15 TTB

**Do not subtract rest time from total time.
STIMULUS and GOALS

The volume is low so aim for bigger sets than you would normally do.

WORKOUT STRATEGY & FLOW

Overhead squats: these should be unbroken with full range of motion. Aim to move fast but don’t sort change the range of motion!

Strict pull ups: Shoot for an unbroken set here. If you need to break em up no more than 3 sets. Engage those lats and pull.

Toes to bar: finish each set strong with an unbroken quick set of toes to bar. This will spike the heart rate & fatigue the grip but you are done right after!

Subs

15 Filly Lunges (set 1 R/A overhead and set 2 L/A overhead)

Strict Banded- Choose a band you can get 5-7 reps. 2 sets here w a band and a short break.

TTB- 15 Knee Raises or sit ups

Accessory Work

3 of the 7 Movements from Marcus Filly to get you Stronger For CrossFit

@03:29 DB or KB Prone Rows **Improves C2B Pull Ups

@06:38 Filly Press – Improves FR position, HSPU, Endurance and Strength

@08:26 Rower Slide Board Pike Up- TTB, Burpees, HSW etc

https://functional-bodybuilding.com/how-to-get-better-at-crossfit/

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds or 10:00

60 sec Run/Row/Bike

4 Kip Swings +4 Scap Pull Ups

8 Push Up + Inchworms

10 Single DB Press/Push Press (ea side)

20 Sit Ups

12 Air Squats

Wow Prep

3:00

Metcon (Time)

7 Rnds

3 Deadlifts

4 Alt Single DB Devils Press

3 Bar MU

Run 400m, 30/21 Cal Assault Bike, 800m c2 Bike, or Row 450/400

5 Rnds

3 Deadlifts

4 Alt Single DB Hang Clean & Split Jerk (*Opposite arm/leg)

3 Strict HSPU

Run 400m, 30/21 Cal Assault Bike, 800m c2 Bike, or Row 450/400

3 Rnds

3 Deadlifts

4 Alt Single DB Thruster

3 Lateral Burpees Over Bar

Loads – 95/65, 85/60, 75/55, 65/45

45-50/35, 40/30

115/85

70/53

Deficit Strict HSPU. 4″2″
Stimulus

– Conditioning Category: Pacer

– Looking at a longer grind today where pacing will be key.

– The Deads should be a weight that you can complete UB each round. Even though it’s light remember though it’s high volume reps. It will add up.

– The run/row/bike should each take less than 2:15-2:30.

– Score: Total Time (25:00 Time Cap). Add 1 second for every missed rep if time capped.

Subs

Sumo DL BB/KB

Reduce Loads and distance

5 C2B Pull Up, 6 Chin over Bar PU or BNDED C2B, 7 RR/Band

1 AbMat, DBL DB Strict Press, Puh Ups

Accessory Work

If you crush the wod and have some gas in the tank

2 Rounds

:30-1:00 Weighted Forearm Plank Hold

1:00 Max Sit Ups

Rest 1:30 b/t

https://youtu.be/cnBD9oWwiZQ

or

Max Reps 3:00

Legless Rope Climbs

* Sub reg RC if you don’t have legless