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Monday Oct 1st

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Dynamic

Run/Row/Bike/Skills&Drills

10-15 reps of

core

push up/burpees

lunge+pass

banded pull aparts

Leg Swings/kip swings

Mobility

Shoulder/cross over Sy

Hips

calves

Baseline (Time)

Run/Row 400m

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Bench Press (5-3-2-1-1-1-1-2-3-5)

EMOMx20

Odd-Lift

Even-Rest

Pyramid set

Saturday September 29

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/Skills&Drills

10-15 reps of

core

push up

lunge+pass

banded pull aparts

Mobility

Shoulder

Hips

calves

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

alternating Rounds
AMRAPx30

5 Wallballs 20/14

3 Box Jump Up/Over 24/20

1 Muscle Up B/R

FX

AMRAPx20-30

5 Wallballs

3 Box Step up/Over

3 Pull Ups

Sunday September 30

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/Skills&Drills

10-15 reps of

core

lunge

kbs

spider crawl

BB

Good Morning

3 Pos Sn/Cl

OHS/Sn Bal

Mobility

Shoulder

Hips

Duck walk

calves

Metcon (AMRAP – Rounds and Reps)

AMRAPx15
AMRAPX15

1 Power Snatch

2 Overhead Squats

3 Clean & Jerks

40 II Unders

#1. 135/95 #2. 115/85 #3. 95/65 RX+155/105

FX

AMRAPx15

1 PSn

2 OHL

3C&J

30 II’s or50 Singles

Back Squat (3×3 2×2)

3@75%

3@80%

3@83%

2@85%

2@88%

Thursday September 27th

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bile Skills & Drills

10 to 15 reps

Core

lunge with Passthrough

plate jumps

push-ups

wall balls

Barbell

Three position clean

shoulder to overhead

front squat

good morning

Mobility

Weightlifting

Clean Complex

With a 20:00 running clock every odd minute complete

1 Deadlift + 1 Hang Power Clean + 1 Push Jerk+ 1 Split Jerk

Climbing in weight to a heavy set

Clean Complex

Metcon (AMRAP – Rounds and Reps)

AMRAPx10

3 Thrusters 95/65

3 Burpees

6 Thrusters

6 Burpees

9 Thrusters

9 Burpees

Continue until time expires.

Comp

Week 24

Oly
A. Snatch
High hang Sn + Launch Snatch + Snatch
Work to a moderately heavy set. 5-7 sets total.

B. Clean and Jerk
2 High Hang Squat Cleans + 2 Push Press + 1 Split Jerk
Work to a moderately heavy set. 5-7 sets total.

Strength
A. Front Squat
5×5 @ 78%

B. Shoulder Press
4×9 @ 60%

CVE
Run 1.5 miles for time or 12 minutes of running for distance. IE, if you can’t run 1.5 miles in 12 minutes, do the 12 min for distance.

Gymnastics
A. 20 MU transitions for stability and strength in the shoulder joint
Ring, box, jumping, band
Looking for more stability here. You shouldn’t be lipping to a hard bottom dip position.
B. 20 Shoulder Taps from a HS Hold

Extra WOD
15-10-5
FS 185/125
HSPU

Wednesday Sept 26th

Crossfit NWA – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

7 RFT of

Run 200m

7 Chest 2 Bar Pull Ups

7 Front Squats 135/95

7 HSPU

Time Cap 25:00

FX

5-7 RFT of

7 Pull Ups

7 Front Squats 115/85 95/65

7 Pike/SB/DB Press

Tuesday Sept 25th

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike

10-15 reps

Core

Lunge + Pass Thru

Push Ups

BB/Warm Up

Good Morning

Behind the Neck SJ

Sn Balance + OHS

Mobility

**Duck Walk

Scorpions

Hip Circles

Weightlifting

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

Metcon

Team Series 4 (Time)

Team Series Event 4

RX

5 rounds for time of:

50 double-unders

50′ or 16 steps OH lunge M45/50 F35

Time Cap 15:00

FX

3-5 rounds for time of:

50 single-unders

50′ or 16 steps single-arm OH lunge

Choose a dumbbell with which you can lunge 25 ft. without setting it down.

Sunday September 23rd

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Dynamic

Run/Row/Bike/S&D

10-15 reps

Sit Ups

Lunge + Pass Thru

Stiff Leg KB DL

RKBS

BB/Warm Up

Good Morning

Elbow Press Thru

BB Lunge

3 Pos Clean

Mobility

Duck Walk

Scorpions

Hip Circles

DEADLIFT (20:00 Est Heavy Single )

Heavy as Possible

Metcon

Then, with a barbell loaded to 50 percent of your max deadlift:

15 squat cleans for time

12 squat cleans for time

9 squat cleans for time

Rest as needed between each set.

FX

Power Cleans

15: Metcon (Time)

12: Metcon (Time)

9: Metcon (Time)