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Crossfit NWA – CrossFit

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1000m Row (Time)

Max Effort 1000m Row
Rest approximately 3:00 then

Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAPx7
2 Front Squats 185/135 155/105 135/95

4 HSPU

POST WORKOUT STRENGTH

2 sets of
Max Front Squats

-Rest b/t sets

*Use same load as wo weight. Movement can NOT stop at top to reset…Must be consecutive

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Crossfit NWA – CrossFit

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Warm-up

3 rnds (8:00)

30 singles- 30 Fast singles- 20 II Unders

5/5 Moose Antlers

10 Lunge + Pass

10 PVC OHS

into

Burgener Warm Up

Power Snatch (EOMOMx7 Build up to a 5 rep TnGo)

Metcon (AMRAP – Rounds and Reps)

AMRAPx10
30 II Unders or *100m Sprint

10 Power Snatch 95/65 (75/55)

**Athlete’s choice

Metcon (AMRAP – Rounds and Reps)

FIT
2 Rnds

3:00 rnds w 1:00 b/t rounds

#1

AMRAP

10 Alt DB Snatch

10 Sit Ups

#2

EMOM

0dd- 10 Burpees

Even-12/9 Cal

#3

AMRAP

10 DB (2) Front Rack Lunges

10 Mtn Climber

#4

EMOM

Odd- 10 Burpees

Even- 12/9 Cal

**Score is # of rnds and reps of 1&3

Welcome to the best hour of your day. Train hard and have un.

Crossfit NWA – CrossFit

Warm-up

8:00

300-400m Run/Row/Bike

into

3 Rounds of

6 Up Downs

30/20/10 Singles/Plate Jumps/II’s

20 Sit Ups/V Ups/Russ Twist

Metcon (Weight)

Strength

EMOMx12
Min 1 – :40 Calories/Goat

Min 2 – 5 Back Squats moderate-heavy **Not failure

Metcon (Time)

Conditioning

For Time
10-20-30-40-30-20-10 of

II Unders

5-10-15-20-15-10-5 of

Wallballs 20/14 @10′

Time cap 13:00

Accessory Work

Shoulder Protocol

RTC rotations

Reverse Flies

Bent Over Row

Foam Roll

Metcon (AMRAP – Reps)

FIT
2 Rounds

1:20 stations w :10 transition b/t

1:00 rest b/t rounds

Station 1

DB Power Clean

Station 2

Flutter Kicks *DB in lockout

Station 3

Lunges *Suitcase

Station 4

DB Deadlift

**Loaded

Welcome tot he best hour of your day. Train hard and have fun.

Crossfit NWA – CrossFit

Warm-up

3 rnds increasing effort

Row/Run 200m

5 Lunge + Pass

5/5 SA DB Hang Clean

5/5 SA Arnold Press

5 DB Floor Press

5 Goblet Squat

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

Metcon (AMRAP – Reps)

FIT
2 Rnds

2:00 Stations

:30 rest b/t stations

Station 1

5 Pulling

10 Air Squats

Station 2

5 Push Ups

10 Sit Ups

Station 3

5 Up Downs

10 DB Curls

Station 4

7 Calories

10 Alt DB Snatch

Welcome to the best hour of your day. Train hard have fun

Crossfit NWA – CrossFit

Warm-up

7:00

20 Singles

10 Deadlifts empty BB

20 Singles

10 Bent Over Rows

20 Singles

10 BB Curls

20 Singles or 10-15 II’s

10 BB Strict Press

20 Singles or II’s

10 BB Push Press

Push Jerk (Every 2:00 for 7 sets)

Min 1-3 5 BB Push Jerks

Min 4-6 4 BB Push Jerks

Min 7-3 BB Push Jerks

Start light build to . moderate-heavy set

Metcon (3 Rounds for reps)

Triple AMRAP
AMRAPx3

10 II Unders

5 DB Press

rest 1:00

AMRAPx5

20 II Unders

10 DB Push Presses

rest 1:00

AMRAPx7

30 II Unders

15 DB Push Jerks

DB loads

50/35, 45/35, 40/30, 35/25

Welcome to the best hour of your day. Train hard and have fun.

Crossfit NWA – CrossFit

Warm-up

AMRAPx6

10 Russian KBS

8 Burpees

6 False Grip Ring Rows

into skill session of Muscle Ups

* if you have MU work efficiency. Avoid big push away and stay in close.

Skill Work

MU Skill Development

Progressions

w feet on floor and with false Grip – Pull to Low Chest into fast sit up

Jumping into w false grip + press out of dip

Assisted MU

Metcon (Time)

4 Sets of
3 rounds of “Nate”

400m Run

Rest 1:00 b/t sets

30:00 Cap

Nate= 2 MU 4 HSPU 8 KBS

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations :30 rest b/t stations

1:00 rest b/t rounds

Station 1

10 Russian KBS

10 Push Ups

Station 2

Run 400m

max sit ups remainder

Station 3

10 Ring Rows

10 Sit Ups

Station 4

Run 400m

max sit ups remainder

Welcome to the best hour of your day. Train hard and have fun

Crossfit NWA – CrossFit

Warm-up

Completion w Medball

30 MB Deadlifts

15 V Ups

30 MB Front Squats

15 Banded Lateral Side Step

30 MB Squat Clean

15 Box Jumps

BB Skill Work

3-5 reps each

High Hang Power Clean

High Hang PC + FS

High Hang Squat Clean

Hang Power Clean

Hang Squat Clean

Metcon (Time)

For Time
12-9-6 of

Hang Squat Clean 135/95 (115/85, 95/65)

GS Box Jump 20/20

into

9-7-5 reps of

Hang Squat Clean 155/105 (135/95, 115/85)

GS Box Jumps 24/20

into

7-5-3- reps of

Hang Squat Clean 185/125 (155/105, 135/95)

GS Box Jumps 30/24

Time Cap 22:00

**Modify as needed. Focus on Speed under the bar. No skinned shins.

Cool Down

5:00 slow row/pedal

Metcon (AMRAP – Reps)

FIT
3 rounds

1;00 Stations w :30 rest b/t

No rest b/t rounds

Station 1

Calories

Station 2

Box Step Ups

Station 3

Up Downs

Station 4

Sit Up

Welcome to the best hour of your day. Work hard have fun.

Crossfit NWA – CrossFit

Warm-up

2-3:00 Heart Rate BUilder Run/Row/Bike

AMRAPx6

4/4 Single Leg RDL

4/4 Single Arm Bent Over Rows

4/4 Single Leg Glute Bridge w or w/o KB

20 Front PLank KB Handle Taps

Deadlift (7-5-3-1-3-5-7)

*In this wav e loading scheme weights in the second half should meet or exceed first half

Metcon (Time)

For Time
50-40-30-20-10

II Unders

5-10-15-20-25

Burpees to plate

Time Cap 12:00