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Thursday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1 – :30 Russian KBS → :30 American KBS

MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike

MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331)

*:03 descent, :03 pause in the bottom and :03 ascent!

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 15 Kettlebell Swing

MIN 2 – 12/10 Cal. Bike

MIN 3 – 9 KB Goblet Squats

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 Skull Crushers

20 Alt. V-Ups

10 Bicep Curls

Thursday

Crossfit NWA – FIT

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max DB Thruster

1:00 Max Sit-ups

1:00 Walking Lunge

STATION 2

2:00 Max Plank

1:00 Rest

STATION 3

2:00 Recovery Pedal on Bike

1:00 Rest

Thursday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

50ft Bear Crawl

50ft Walking Lunge

50ft Kareoka (side step + foot switch)

50ft Broad Jump

250m Row or 1:00 Bike

Strength

Push Press (3-3-3-3-3-3)

EVERY :45 FOR 6 SETS

3 Push Press*

*Increase weight every round. Work up to and past your workout weights.

Workout

“INFINITY LOOP” (Time)

4 ROUNDS FOR TIME

10 Push Press (75/55)|(45/35)

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press (95/65)|(65/45)

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press (115/85)|(75/55)

10 Bar Facing Burpees

Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike/Row

Into…

3 ROUNDS

5/5 KB Single Leg RDLs

5 Russian KB Swings

5/5 Single Arm KB Push Press

5 Slam Balls

5/5 Alt. Lunges

Skill

Warm-up (No Measure)

E2MOM x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*

MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.

**Skill is designed to focus on MU but athletes can also work on their DU in this period.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

400m Run (or 2:00 any Mono Mov’t)

30 Air Squats

30 Sit-Ups

400m Run (or 2:00 any Mono Mov’t)

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

30 Plate Hops

400m Run (or 2:00 any Mono Mov’t)

30 Slam Ball (20/15)|(15/10)

30 Lunges

*At a Moderate & Smooth Pace Throughout

Wednesday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

15 Up-Downs

then…

AMRAP Max Calorie Bike

STATION 2

15 Up-Down

then…

AMRAP Max DB Swing

STATION 3

15 Up-Down

then…

AMRAP Max Box Jump

STATION 4

15 Up-Down

then…

AMRAP Max Calorie Bike

Wednesday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row @24 strokes/minute

10 Bodyweight Romanian Deadlifts*

:30 DBL KB Front Rack Hold

1 ROUND

1:00 Row @28 strokes/minute

10 DBL KB RDLs**

:30 DBL KB Front Rack Carry

Workout

Metcon (Time)

4 ROUNDS FOR TIME

500m Row

15 DBL KB RDL

50m DBL KB Front Rack Carry

-18:00 Hard Cap-

Wednesday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

10/8 Calories on the Bike (Increasing effort)

5 Inch Worms

8 Arm Haulers

8 Scap Pull-ups

8 Bootstrappers

8 Sots Presses (PVC)

Into…

2 ROUNDS*

5 Behind the Neck Snatch Press

5/5 Alt. Cossack Squats (Back Rack optional)

5 Hang Muscle Snatches

5 Snatch Balance

*First round with PVC / Second round with BB

Workout

Metcon (Time)

FOR TIME

12-9-6-3-6-9-12

Squat Snatch (95/65)|(65/45)

Strict Pull-up

Finisher

Metcon (Time)

PARTNER FINISHER

IN TEAMS OF 2…

125 Cal Bike*

*P1 works while P2 rests. Partners can alternate as needed.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Wednesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

FOR TIME (6:00 CAP)

50 Single Unders

20 Box Step-overs

50 Single Unders

10/10 Single Leg DB Deadlift

50 Single Unders

20 DBL Hammer Curls

Strength

Deadlift (3-3-3-3-3-3)

EVERY :45 FOR 6 SETS

3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Deadlifts(185/135)

15 Box Jumps (24/20)

15 Deadlifts

15 Box Jumps

20 Deadlifts

15 Box Jumps

…and so on by 5 reps on Deadlifts. Box Jumps stay at 15 throughout.

Tuesday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

Max Meter Row

STATION 2

Box Step-Ups

STATION 3

Max Meter Row

STATION 4

Box Step-Ups