(479) 644-8108

Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES…

MIN 1 – 10 Air Squats + 10 Hollow Rocks

MIN 2 – 10 DB Hang Power Clean + Push Press (:01 pause in power position)

Strength

Back Squat (1×4)

ON A 15:00 RUNNING CLOCK…

Back Squat

1×10

1×8

1×6

1×4

-Rest 1:30 b/t Sets-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

2-4-6-8-10…and so on

DB Thrusters (35/25)

Box Jumps (24/20)

Metcon (Time)

Option B
For TIme

27-21-15-9 reps of

Power Snatch 95/65 (75/55)

GS Box Jumps

Time Cap 20:00

**Run 400m between each full set.

-With this workout athletes will no perform the strength (Back Squat) portion of the workout. Metcon Only

Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be performed down to the end of the gym and back)

High Knees

Butt Kicks

Toy Soldiers

Knee Hugs

Side Shuffles

-then-

2 ROUNDS

:30 Single Unders/Double Unders

10/10 Single Leg RDLs

8/8 Single Arm Front Rack Lunges

Workout

Metcon (Time)

FOR TIME

50/40 Calories

800m Run

100 Double Unders

40 Single DB Step-Ups (50/35)|(35/25)|(24/20)

25/20 CAl

400m Run

50 Double Unders

20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

3 SETS

10/10 Single DB Bent Over Row

10/10 Single Leg Glute Bridge-Up

Saturday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NC30

Warm-up

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 12 DBL DB Bicep Curl to Strict Press

MIN 2 – 20 Sit-Ups

MIN 3 – 12 Single DB Alt. Box Step-Ups

MIN 4 – 40 Mountain Climbers

Saturday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP Session then Rest 20:00-30:00, warm-up, and hit Sunday’s GPP Session for Part C.

B. NC60

Warm-up

Warm-up (No Measure)

3:00 Row (EZ–Mod–Hard…increasing each min)

Into…

3 Rounds

8 Tempo Deadlifts (30×1)

4 Push Up to Down Dog

8 Tempo Good Mornings (30×1)

4 Burpees

Strength

Deadlift (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

Row 300m

7 Burpee Over Bar

3 Deadlift (255/175)|(185/135)*

*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.

C. STRENGTH / GYMNASTICS

“WHISKEY TANGO FOXTROT” (Time)

FOR TIME*

Run 2 Miles

60 Back Squats (Bodyweight)

60 KB Swing (53/35)|(35/26)

60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-
PERFORM SUNDAY’S NC60 EFFORT! For the Back Squats use (185/135)…from the ground.

Saturday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

400m Run…

Rest Remainder

STATION 2

30 DBL DB Snatch…

Rest Remainder

STATION 3

30 Wall Balls…

Rest Remainder

STATION 4

1:00 Hollow Hold

1:00 Glute Bridge Hold

Saturday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MIN…

30 Single Unders

10 KB Deadlifts

10 American KB Swings

10 Air Squats

Strength

Metcon (3 Rounds for weight)

3 SETS

7 TNG Deadlift (Heavy)

1:00 Hollow Hold

-Rest as Needed b/t Sets-
Record all three heavy efforts.

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 Air Squats

40 Deadlift (135/95)

50 Double Unders

25 Air Squats

20 Deadlift

Wednesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike

Then…

2 ROUNDS

15 Jumping Jacks

10 Groiners + Twist

10 Jumping Squats → 10 Jumping Lunges

5 PVC Press from ¼ squat → 5 PVC Press From Split*

*PVC press will be from the front rack position, :02 pause at the top

Strength

Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Power or Squat, Athlete Choice

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Wednesday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

AMRAP x 12 MINUTES (EZ Pace)

15/12 Cal Bike

15 Air Squats

10 Barbell Strict Press

5 Kip Swing + Knee Up (dynamic swing)

:30 Walking Rest

Warm-up (No Measure)

10:00 RUNNING CLOCK…

Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle.

B. NC60

Warm-up

Warm-up (No Measure)

3:00 Bike (EZ → MOD → HARD)

Then…

AMRAP x 5 MINUTES

10 Alt. Lunges

5 Controlled Shoulder Kips (keep the swing tight)

10 Med Ball Ground 2 OH

5 V-ups or Tuck-ups

Then…

2:00 Additional Squat Prep…

10 Bootstrapper Squats (slow and controlled)

:30 Bottom of Squat Hold (open ankles, hips, quads)

10 1+¼ Squats (1 full squat, then up/down ¼ then up)

Workout

Metcon (Time)

WZA ONLINE QUALIFIER

Week 2

FOR TIME*

150 Wall Balls (20/14)|(14/10)**

75 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.

**10’/9′ for M/F
WZA Adjusted Version:

FOR TIME

100 Wall Balls (14/10)

50 Butterfly Weighted Sit Up (14/10)

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way. Please see the official WZA movement standards for the weighted sit-up while holding the WB.

**10’/9′ for M/F

C. STRENGTH / GYMNASTICS

Metcon (8 Rounds for reps)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :40 Ring Muslce-Ups

*Goal for the muscle-up is to accumulate 30-40+ reps across the 8 rounds. Try to avoid single reps, shoot for at least sets of 3+ reps at a time.

Friday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Plate Ground to Overhead

15 Air Squats

20 Plate Hops

Workout

Metcon (Time)

FOR TIME

21-15-12-9-6

DB Hang Squat Cleans

Up-Downs

-12:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

2-3 SETS

20 Glute Bridge-Ups

20 Hollow Rocks

Friday

Announcements

Labor Day – Weekend hours 7, 9, 10, & 11:00.

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Jumping Lunges

10 Russian KB Swing

STATION 2

EMOM

15 Up-Downs

STATION 3

AMRAP

10 Jumping Lunges

10 Russian KB Swing

STATION 4

EMOM

15 Up-Downs