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Saturday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

30 Muscle-Ups (Time)

30 muscle-ups for time
Every time you break, 10/8 cals on the bike.

B. NC60

Warm-up

Warm-up (No Measure)

Grab a Partner and a Wall Ball (LIGHT!)

1 ROUND

P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers

P2: Holds the Wall Ball overhead and Bikes (legs only)

Switch when P1 is done with all 3 movements!

Then Partners line up facing each other in 2 rows, about 10-12ft apart.

2 Rounds:

10 Partner Underhand Toss

10 Partner Wall Balls*

10 Partner Plank Ball Rolls**

*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.

**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row

150 Pull-Ups

150 Sit-ups

150 Box Jumps (24/20)

2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-30:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY

3:00 Max KB Front Rack (70/53)

-Rest 1:00-

FOR QUALITY

3:00 Max Ring FLR

-Rest 1:00-

FOR QUALITY

3:00 Max Goblet Wall Sit (53/35)

*In the 3:00 periods, work for as long as you can. Clock is running throughout. If you break, rest briefly then go back into the hold.

Saturday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

2:00 Max Jump Rope

Rest 1:00

2:00 Max Jump Rope

STATION 2

2:00 Max Air Squat

Rest 1:00

2:00 Max Air Squat

STATION 3

2:00 Max DB Swing

1:00 Rest

2:00 Max DB Swing

Saturday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

Buy In: 250m Row

2 ROUNDS:

10 DB Hammer Curls

10 DB Upright Rows

10 DB Strict Press

10 DB Triceps Extension

Buy Out: 200m Run

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 10 Supinated Ring Rows

MIN 2 – 10 Diamond Push-ups

MIN 3 – :45 Push-up Plank

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run

20 Sit-ups

200m/150m Row

10 Pull-Ups or Chin-ups*

*Athlete Choice

Saturday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

1 ROUND of Line Drills

25’ Walking Quad Stretch (with hands, pull one heel towards the glute)

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Single Foot Hop (L/R)

Grab a LIGHT pair of DBs and immediately dive into …

2 ROUNDS*

4 Up-Down Box Step-Overs → 4 Burpee Box Jump-Overs

4 DBL DB Sumo Deadlifts → 4 DBL DB Sumo Deadlift High Pull

100m Jog → 100m Jog

4 DB Deficit Push-Ups on Knees → 4 DB Deficit Push-Ups with or without knees

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 7 Burpee Box Jump Overs

MIN 2 – 14 DBL DB Snatch

MIN 3 – 200m Run

MIN 4 – 14 DB Deficit Push-Ups

Friday

Announcements

Wednesday Nov 27- NO 6:30pm class
Thanksgiving Hours – Open Gym Format 7-10
Black Friday – 7, 9, 10, and 11:00 Classes

Crossfit NWA – NCCOMPETE

A. CONDITIONING

“GEORGIE” (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Sit-ups

B. NC60

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL (workout weight)

5 Romainain DL (little to no knee-bend)

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

15 Plate Hops (fast feet)

:20 Trunk Twists

:20 Hollow Flutter Kicks

Workout

Metcon (Time)

FOR TIME

200m Single Arm KB Farmer Carry (70/53)|(53/35)

into…

5 SETS

7 Deadlift (245/175)|(175/125)

27 Double Unders

into…

200m Single Arm KB Farmer Carry (70/53)|(53/35)

Finisher

Metcon (No Measure)

3 SETS

6/6 Single Arm KB Bent Over Row

24 Deadbugs

C. STRENGTH / GYMNASTICS

Bench Press (3 x Max Reps)

3 SETS

Max Reps Bench Press @ Bodyweight

-Rest as Needed b/t Sets-

*If you can not bench your bodyweight more than 7 reps. Choose a weight that you can do for at least 7 reps.

Friday

Announcements

Wednesday Nov 27- NO 6:30pm class
Thanksgiving Hours – Open Gym Format 7-10
Black Friday – 7, 9, 10, and 11:00 Classes

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

Walking Lunges

STATION 2

Push-ups

STATION 3

Box Jumps

STATION 4

DB Push Press

Friday

Announcements

Wednesday Nov 27- NO 6:30pm class
Thanksgiving Hours – Open Gym Format 7-10
Black Friday – 7, 9, 10, and 11:00 Classes

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5 Air Squats → DB Front Squats

5 Up Downs → 5 Broad Jumps

5 DB DL → DB Hang Power Clean

5 DB Bent Over Rows

Movements progress at 1/2 point.

Strength

Power Clean (2RM)

ON A 12:00 RUNNING CLOCK…

Build to a 2RM Power Clean

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Burpees

7 Hang Power Cleans (95/65)

7 Front Squats

Friday

Announcements

Wednesday Nov 27- NO 6:30pm class
Thanksgiving Hours – Open Gym Format 7-10
Black Friday – 7, 9, 10, and 11:00 Classes

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide

:20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up

10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats

Workout

“THE 1500” (3 Rounds for time)

3 SETS

500m Row

-2:00 Rest b/t Sets-

Optional Finisher

Metcon (No Measure)

3 SETS

5/5 Single Leg Glute Bridge-Ups

20 Hollow Rocks

Thursday – REST DAY

Announcements

Wednesday Nov 27- NO 6:30pm class
Thanksgiving Hours – Open Gym Format 7-10
Black Friday – 7, 9, 10, and 11:00 Classes

Crossfit NWA – NCCOMPETE

Thursday

Announcements

Wednesday Nov 27- NO 6:30pm class
Thanksgiving Hours – Open Gym Format 7-10
Black Friday – 7, 9, 10, and 11:00 Classes

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

3 DBL DB Burpee

6 DBL DB Swing

STATION 2

AMRAP

3 DB Strict Press

6 DBL DB Ground to OH

STATION 3

Max Time in Plank Hold

(Rest as Needed)