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Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds with a single light DB…

3 Push Up to Down Dogs

5/5 Single Leg Cross Body DB RDL

7/7 Arnold Presses

9 Cal Row

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Handstand Push-up Development

Workout

Metcon (Time)

ON A 7:00 RUNNING CLOCK…

1000m Row/800m Run then…

Max HSPU in Remaining Time

Immediately into…

FOR TIME*

35 DB Manmakers (35/25)|(25/15)

*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
Score is time for the Manmakers…subatract :01 for every rep of the HSPU earned in first part of the workout.

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

7 DB Double Hammer Curl

7 DB Double Curl

7 DB Double Half Curl

-Rest as Needed b/t Sets-

Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Pigeon Pose Each side

1:00 Frog Stretch Each Side

Into…

AMRAP x 6 MINUTES

:30 Bike (Moderate)

5/5 Single Arm RKBS

5/5 KB Bent Over Row

10 Alt. Goblet Cossack Squats

Strength

Back Squat (5×5 (30×1))

Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

200m Run

20/15 Cal Bike/Row

12 Strict Pull-ups

-15:00 Hard Cap-

Sunday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

8x100m “Easy” Relay Races…

then…

AMRAP x 8 Minutes

2, 4, 6, 8…

Up/Down Broad Jumps

Glute Bridges

Step Ups

Workout

Metcon (Time)

FOR TIME

50 Burpees*

into…

5 ROUNDS

12 DB Hang Power Clean (50/35)|(35/25)

12 DB Suitcase Box Step-Over (24/20)

into…

50 Burpees

*Cap Burpees at 5:00 for both Buy-In and Cash-Out.

Cool Down

Warm-up (No Measure)

2:00 Slow Pedal on Bike

2:00 Rebound Recovery

Sunday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS @ 50% EFFORT

:30 Row

:30 Lunges

:30 Run

:30 Lunges

Strength

Overhead Lunge (3 x 50′)

3 SETS

50′ Single Arm DB Overhead Lunges (L/R)*

-Rest 1:30 b/t Sets-

*Very light weight, get comfortable with the movement

Workout

Metcon (Time)

FOR TIME

1500/1200m Row

800m Run

Sunday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Running/Biking/Rowing/Ski (athlete’s choice)

5/5 Bodyweight Split Squats

10 Hollow Rocks

10 Alt. Bent Over DB Rows

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – :45 Cardio (Athlete’s Choice)*

MIN 2 – 5/5 DB Suitcase Split Squats

MIN 3 – 20 V-Ups/Tuck-Ups

MIN 4 – 20 Alt Bent Over DB Seesaw Row

*Athlete can choose to run, bike, row or ski. Athlete can switch up monostructural effort every round…

Optional Finisher

Metcon (No Measure)

1 ROUND FOR QUALITY

2:00 Couch Stretch/Side

10 Cat/Cow

1:00 Banded Hamstring Stretch/Side

Saturday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (10 Rounds for time)

10 SETS

500m Row @ 2K PR Pace

-Rest 2:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

400m as a class.

Into…

CHIPPER WARM-UP

(10 Minute Time-Cap)

20 Up-Downs

20 Medicine Ball Front Squats

20 V-Ups / Tuck-Ups

20 Medicine Ball Push Press

20 Mountain Climbers (each side)

20 Medicine Ball Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE 7s”

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK…

Run 800m then…

Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES

100m Run

7 Wall Balls (20/14)

7 Toes to Bar
Score is total wall balls + toes to bar + rounds/reps on AMRAP

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME @ 70% EFFORT

5 ROUNDS

20 DBall Over Shoulder* (AHAP)

50 Double Unders

-Rest 10:00-

5 ROUNDS

100′ Yoke Carries (AHAP)**

10 DB Snatches (100/75)

*Scale to 205/145 Power Clean

**Scale to BB Back Rack Hold or Walk

Saturday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

10 Up-Downs

25’ SA DB Farmer Carries (L/R)

Strength

Metcon (No Measure)

3 ROUNDS FOR QUALITY

20 Kettlebell Seesaw Rows

10/10 Single Arm KB Floor Press*

*In Glute Bridge

Workout

Metcon (Time)

3 ROUNDS FOR TIME

100′ DB Farmers Carries (50/35)

15 DB Burpees

100 Double Unders

Saturday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS EACH…

P1: Bike

P2: 5/5 Single Arm Ring Rows + 10 Air Squats + 10 Alt. Step-Ups

*P2 is the pace setter

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

P1 – COMPLETE 1 ROUND OF…

12 Ring Rows

9 Goblet Squats

6 Box Jumps

P2 – PERFORM…

Max Sit-ups

*Partner 1 completes one round of triplet, while Partner 2 does max sit-ups. Partners switch when Partner 1 finishes their round. Score is total number of sit-ups.

Friday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES @ 80% EFFORT

45 Double Unders

15 Wall Balls (20/14)

5 Muscle-ups

-Rest 5:00-

AMRAP x 10 MINUTES @ 80% EFFORT

15/10 Cal Bike

15 Burpees

10 Toes to Bar

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP X 7 MINUTES

5 Inchworms

10 Alt. Step-ups

10 Empty BB Single Leg RDL’s

10 Alt. Cossack Squats

10 BB Good Mornings

5/5 Runner’s Lunge with a Twist

Strength

Sumo Deadlift (5×5 (30X1))

Sumo Deadlift @Moderate-Heavy

-Rest as Needed b/t Sets-

Workout

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME @ 90% EFFORT

30 Ground to OH (155/105)

-Rest 5:00-

20 Ground to OH (185/125)

-Rest 5:00-

10 Ground to OH (225/155)