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Thursday

Announcements

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

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND of…

20 Jumping Jacks

40 Mountain Climbers

20 Lunges

40 Hollow Flutter Kicks

20 Groiners with Twist

20 Air Squats

10 Forward Leg Swings

10 Lateral Leg Swings

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Up-Downs + 3 KB Swings

MIN 2 — Row or Bike, Moderate Effort

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing.

Accessory Work

FBB

Chest

10×2 Building to a heavy double

Bi’s

DB Hammer Curls 3×10

21’s x3

BB Straight **HAP 3×10

Tri’s

Skull Crushers 4×10 *counting w/u set Slow

OH DB Extension 3×10

DB LAT Pull 3×10 **Great Accessory movement for building needed strength for BMU

DB Kick Backs light dumbbell ensure you get lock out and squeeze at extension

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 Flow Stretching*

4:00 Lower Body, Hips & Hammies

4:00 Upper Body, Lats & Shoulders

Wednesday

Announcements

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

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

Chipper Style Warm-up…

12/10 Cal Bike or Row

12 Air Squats (:01 Pause in Bottom)

12/10 Cal Bike or Row

12 Strict Hanging Knee Raise

12/10 Cal Bike or Row

12 Ring Row

Then…Grab a Barbell

10/10 Elbow Punches w/ Barbell

5 Controlled Front Squat (33X1)

5 Barbell Bent Over Row (slow and controlled)

Strength

Metcon (Weight)

EMOM X 14 MINUTES

MIN 1 – 5 Tempo Front Squats (20X1)

MIN 2 – 10 DB Bent Over Row
Record weight for heaviest front squat.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8…

Front Squat (95/65)

Toe 2 Bar

Tuesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

200m Run

into…

AMRAP x 4 MINUTES

4 DB Muscle Clean (sumo stance / DBs between feet)

4 Alt. DB Front Rack Lunge

6 Slow & Controlled Hollow Rocks

6 Sit to Stand (hold post if necessary)

Strength

Turkish Get Up (1×2/2)

10 MINUTES TO BUILD TO…

2/2 Turkish Get-up (R/L)*

*Keep weight moderate and movement perfect.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

50 Plate Hops

40 Russian KB Swing (53/35)

Run 200m

Tuesday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

50m Jog

8/8 Split Squats → 10 Alt. DB Reverse Lunges

5 Cal. Bike

8 Dip to Stand against a wall* → 10 DB Push Press

5 Cal. Row

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 100m Sprint

MIN 2 – 16 Alt. DB Reverse Lunges

MIN 3 – 10 Cal. Bike

MIN 4 – 16 DB Push Press

MIN 5 – 10 Cal. Row

Tuesday

Slow Pedal for 20 Cals --> 20 Cals HardB. NC60Warm-upWarm-up (No Measure)AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall WalksSkillWarm-up (No Measure)EMOM x 10 MINUTES MIN 1 - 3-5 Reps of Gymnastic Goat* MIN 2 - :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that athlete needs specific practice on... HSPU Pull-Up Muscle-Up HS Walk Ring Dip or Bench...

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Crossfit NWA – NCCOMPETE

A. CONDITIONING

800m Run (Time)

Max Effort 800m Run
4 SETS

800m Run

-Rest 2:00 b/t Sets-

Recored Fastest Run

Metcon (3 Rounds for time)

3 SETS

40 Cals Hard –> Slow Pedal for 20 Cals –> 20 Cals Hard

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Arm Circles

10 Arm Crosses

3 Wall Walks

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 3-5 Reps of Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 15 MINUTES

Run 200m

30 Double Unders

15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Focusing on Lats & Upper Back

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

NOT FOR TIME

3 SETS

60′ HS Walk*

*Every 20′ perform 40 Double Unders. Rest as needed b/t Sets.

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

2:00 KB Swing

1:00 Cal Bike

STATION 2

2:00 Push-ups

1:00 Double Unders

STATION 3

2:00 Burpee Box Jump

1:00 Plank

Monday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6 min cap)

:30 Bike (increase pace on the bike every round)

5/5 Alt. Grioners

10 Wall Ball Press → Push Press → Wall Ball Thruster

10 Up-Downs → Burpee → Burpee w/ Wall Ball

Strength

Metcon (Weight)

EMOM X 14 MINUTES

MIN 1 – 7 Tempo Strict Press (20X1)*

MIN 2 – 14 DB Suitcase Reverse Lunge (Moderate)

*Increase weight each Set.
Record weight for heaviest strict press.

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 3 MINUTES*

6 Wall Balls (20/14)

5 Box Jumps

4 Burpees

-1:00 Rest-

Repeat!

-1:00 Rest-

Repeat!

Monday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Up-Downs

5/5 Single Arm Ring Rows

5 Med. Ball Front Squats

5 Med. Ball Push Press to a target

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

3 Burpees

6 Ring Rows or 6 DB Bent Over Row

9 Wall Balls

-Rest 2:00 b/t Sets-

Monday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

60-50-40-30-20-30-40-50-60

Cal Row

-Rest 1:00 b/t Sets-

*Take the first 1/2 of the ladder at a moderate pace…think 70%. Then the goal is to beat each of your times back up the ladder.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS (For quality) – 12:00 CAP

200m Jog

25m Walking Lunges

10 Single Leg KB Romanian Deadlift

5/5 KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

– 1:00 Rest b/t Rounds –

Strength

Back Rack Lunge (10-10-10)

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

40 Slam Balls (20/15)

40 Slam Ball Lunges*

20 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.

C. STRENGTH / GYMNASTICS

Squat Clean (10×2)

10 SETS*

1-1 Squat Clean (Build to Heavy)

-Rest as Needed b/t sets-

*Start moderate and build to heavy. On the bar, hit first then second rep in quick succession. Rest as needed between sets.

Monday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

Single DB Box Step-Ups

STATION 2

Alt. DB Snatch

STATION 3

Sit-ups

STATION 4

Cal Row