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Wednesday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS @ 75% Effort

1000m Row

100 Double Unders

800m Run

B. NC60

Warm-up

Warm-up (No Measure)

3:00 EZ Pace on Bike or Row

Then…

2 ROUNDS

20 Alt. V-Ups

10 PVC Good Mornings

10 Alt. Cossack Squat

Into…

2 ROUNDS

20 Atl. Superman

10 Reverse Lunges

5 PVC Kang Squat (:03 pause at bottom)*

Strength

Back Squat (5-5-3-3-1-1)

-Rest at Least 2:00 b/t Sets-

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.

Record heaviest single rep.

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

4 SETS

30 GHD Sit-Ups

Max Ring FLR Hold

-Rest as Needed b/t Sets-

Wednesday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round: 4:00 Stations

1:00 Rest b/t Stations

STATION 1

Tabata Row

STATION 2

Tabata DB Push Press

STATION 3

Tabata Sit-ups

STATION 4

Tabata Push-ups

*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)

Friday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

Start off with a class 400m jog!

into…

AMRAP x 6 MINUTES

6 DB Hang Squat Cleans (light DB’s)

6 DB Push Press

6 DB Bent Over Row

6 Kip Swings or Ring Rows

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

Workout

Metcon (Time)

FOR TIME

400m Run

into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)|(75/55)

4-8-16-24-16-8-4

Pull-up

Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress movement every round)

:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts

10 Reps of…Plate DL → Plate Power Clean → Plate G2O → Plate Thruster

10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper

Workout

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00…

1500m Row or 1200m Run

25 Plate Ground to OH (45/35)|(35/25)

Max Double Unders in Remaining Time

Optional Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

Wednesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

10 Air Squats

6/6 Box Step-up

5/5 Single Arm Ring Rows

100m Run

Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 7 Tempo Front Squats (30X1)*

MIN 2 – 15 Supinated DB Curls (Moderate)

*Increase weight each Set on FS.
Record heaviest set of FS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

6 Box Jumps (24/20)

4 Pull-ups

-1:00 Rest-

AMRAP x 4 MINUTES

6 Box Jumps (24/20)

4 Pull-ups

*Score is total rounds and reps. Pick up where you left off in the second AMRAP.

Wednesday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS…

8/8 Split Squat Lunges

:10 Bottom of Ring Row Hold/Arm + :10 Top of Ring Row Hold/Arm

8 Jumping Air Squats

10 Slam Ball Deadlifts

Workout

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – 16 Alt. Jumping Lunges

MIN 2 – 8/8 Single Arm Ring Row

MIN 3 – 16 Slam Balls

Tuesday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (10 Rounds for time)

10 SETS @ 100% Effort

200m Run

-Rest 2:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

On A 3 MINUTES RUNNING CLOCK…

:30 Slow pace on bike

:30 Sprint

-THEN-

AMRAP X 9 MINUTES

7/7 DB Single Arm Bent Over Row

25’ Bear Crawl

25’ Reverse Bear Crawl

7/7 DB Single Arm Thruster

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20/15 Cal Bike

15 Hand Release Push-up

2 Rope Climb

Finisher

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

HS Walk Play*

*Suggested Drills…

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

5 SETS FOR LOAD*

1 Snatch DL

+

2 Hang Power Snatch

+

3 Below Knee Hang Power Snatch

*Barbell should not go to ground at any point during the Set. Start moderate and build to heavy.

Tuesday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

2 Rounds: 3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

AMRAP

10 Lunges

20 Mountain Climbers

STATION 2

1:30 Max Cals Bike

1:30 Slow Pedal

STATION 3

AMRAP

10 Step-ups

20 Flutter Kicks

Tuesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES*

10 KB Deadlifts

7 RKBS

5/5 SA KB Front Squat

3 Up-Downs

Strength

KB Clean (1×5)

ON A 7:00 RUNNING CLOCK…

Build to Moderate Set of 5 DBL KB Clean

Workout

Metcon (Time)

5 ROUNDS FOR TIME

5 DBL Russian KBS (35/26)

5 DBL KB Cleans

5 DBL KB Front Squats

5 DBL KB Push Press

10/8 Cal Bike

Tuesday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

1 ROUND…

25ft. High Knees

10 KB Deadlifts

25ft. Butt Kickers

10 Russian Kettlebell Swings

6 Alt. Step-Ups + 4 Box Jumps

10 American Kettlebell Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

100m Run

10 Kettlebell Swing

10 Box Jumps

-Rest 2:00-

AMRAP x 4 MINUTES

4 Sit-Ups

4 Hollow Rocks